Bench Reverse Fly Low Lying

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The bench reverse fly low lying workout is a targeted exercise that primarily engages the Lats.

By lying face down on the bench, the Lats are isolated and activated during the movement.

The bench provides stability and support, allowing for proper form and maximum engagement of the Lats.

While the workout may also involve other muscles, the bench ensures the focus remains on the Lats.

Begin by lying face down on a flat bench, with your chest and stomach pressing against the bench.
Extend your arms straight down towards the floor, with a dumbbell in each hand, palms facing each other.
Engage your core and keep your back straight throughout the exercise.
With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor.
Pause briefly at the top of the movement, squeezing your shoulder blades together.
Slowly lower the dumbbells back down to the starting position, maintaining control and keeping your back straight.
Repeat the movement for the desired number of repetitions.

Position yourself face down on a flat bench with your chest resting against the surface and your feet firmly planted on the ground. This exercise primarily targets your Lats, so it’s important to engage them right from the start.
Hold a dumbbell in each hand, palms facing each other, and let your arms hang straight down. This starting position allows for a full range of motion and ensures proper activation of your Lats throughout the exercise.
As you exhale, lift both dumbbells out to the sides, focusing on squeezing your shoulder blades together. Imagine that you are pulling your elbows back and up, engaging your Lats to perform the movement. Keep your arms slightly bent to avoid strain on your elbows.
At the top of the movement, pause for a brief moment and contract your Lats to maximize the engagement. Feel the tension in your back muscles as you hold the position, and then slowly lower the dumbbells back to the starting position as you inhale.
Throughout the exercise, maintain a neutral spine and avoid arching your back or shrugging your shoulders. Focus on maintaining a controlled and smooth motion, rather than relying on momentum. Remember, it’s better to use lighter weights and perform the exercise with proper form than to sacrifice technique for heavier weights.