Double Dumbbell Seated Reverse Fly

Instructions for proper form

1. Sit on a flat bench with your feet firmly planted on the ground. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 3. Lean slightly forward at your hips, keeping your back straight and chest up. 4. Let the dumbbells hang down from your shoulders, arms extended but not locked. 5. Engage your shoulder blades by pulling them back and down. 6. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the ground. 7. Squeeze your shoulder blades together at the top of the movement. 8. Slowly lower the dumbbells back to the starting position while maintaining control.

Common mistakes to avoid

1. Using momentum to lift the dumbbells instead of engaging the muscles. 2. Rounding the back, which can lead to injury. 3. Allowing the elbows to flare too far out or drop below shoulder level during the lift. 4. Not keeping a neutral grip throughout the exercise. 5. Lifting weights that are too heavy, which compromises form.

Benefits

Specific benefits of the exercise

This exercise specifically targets the posterior deltoids and helps strengthen the muscles of the upper back, improving shoulder stability and posture.

Expected results and timeframe

With consistent practice (2-3 times per week) and proper progression in weights, one can expect noticeable improvements in shoulder strength and muscle definition within 4-8 weeks..

Who this exercise is best for

This exercise is ideal for beginners who want to build shoulder strength and for those looking to improve their posture or correct shoulder imbalances.

Scientific studies supporting its effectiveness

Studies indicate that exercising the posterior deltoids is crucial for shoulder joint health and stability. Targeted shoulder exercises like the double dumbbell seated reverse fly enhance muscle growth and strength in the upper body.

Variations

Beginner modifications

If the standard version is too challenging, try using lighter weights or performing the exercise seated on a stability ball for added core stability. You can also perform the movement with resistance bands.

Advanced progressions

To progress, increase the weight of the dumbbells or perform the exercise while standing to engage your core more. Another progression is to perform the exercise with a pause at the peak contraction or add a slight lateral raise.

Integrations

Complementary exercises

Incorporate exercises like lateral raises, face pulls, and rowing variations to enhance shoulder development and upper back strength.

Super set recommendations

Super set this exercise with bench presses or push-ups to target both the front and rear shoulder muscles, ensuring balanced development.

Sample workout routines

A sample upper body workout could consist of: 1) Push-Ups 3×10, 2) Double Dumbbell Seated Reverse Fly 3×12, 3) Lateral Raises 3×12, 4) Bent-Over Rows 3×10.

Exercise combinations

Combine with exercises that target the chest, like dumbbell bench presses, followed by reverse flies to ensure that both front and rear deltoid muscles are effectively exercised.

Best time to do this exercise in your workout

This exercise is best performed after compound movements such as bench pressing or overhead pressing, when you have already fatigued the larger muscle groups and are focusing on isolating the shoulders.