Bench Reverse Fly Lying

Video coming soon...

The bench Reverse fly lying workout is a great exercise to target the upper back muscles.

By lying face down on the bench, the movement primarily engages the muscles in the upper back.

While secondary muscles like the shoulders and arms are also involved, the focus remains on the upper back.

Lie face down on a flat bench, with your chest and stomach firmly pressed against it.
Hold a dumbbell in each hand, with your palms facing each other and your arms extended straight down towards the floor.
Keep your head aligned with your spine and your gaze towards the floor.
Engage your core muscles and squeeze your shoulder blades together as you lift the dumbbells out to the sides, keeping a slight bend in your elbows.
Continue to raise your arms until they are parallel to the floor, while maintaining control and avoiding any swinging or jerking motions.
Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.

Position yourself lying face down on a flat bench, with your chest and stomach pressed firmly against the surface.
Hold a dumbbell in each hand, palms facing each other, and extend your arms straight down towards the floor.
Engage your upper back muscles by squeezing your shoulder blades together and lifting your arms out to the sides.
Keep your elbows slightly bent and maintain a controlled movement throughout the exercise to prevent strain.
Focus on feeling the contraction in your upper back as you lift the dumbbells, and avoid using momentum or swinging your arms.
Exhale as you lift the dumbbells, and inhale as you lower them back down to the starting position.