Breeding the arms in the simulator (reverse butterfly)
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Set the handles of the simulator to the rearmost position. Select the appropriate weight and adjust the seat height so that the handlebars are at shoulder height. Grasp the handles with a pronated grip. This will be your starting position. Pull your arms back, contracting your rear delts. During the movement, keep your arms fully extended, all movement should occur only in the shoulder joint. Hold the end position for a few seconds and slowly return to the starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Set the handles to the rear position, choose the weight and adjust the seat height so the handles are at shoulder level.
02
Grip
Take the handles with a pronated grip — the start position.
03
Fly
Pull your arms back, contracting the rear delts.
04
Technique
Keep the arms fully extended; the movement is only at the shoulder joint.
05
Return
Hold the end position for a few seconds and slowly return to the start.
Variants
Beginner
Use light weight and a small range.
Middle
Work with a moderate weight through a full spread.
Professional
Increase the weight and hold time.
Which muscles are working
Shoulders and upper back
Benefits of the exercise
Strength
Develops the rear delts.
Balance
The fixed path simplifies technique.
Simply
Strengthens the upper back.
Contraindications
Acute shoulder pain.
Recent shoulder-joint injuries.
Medical prohibition of flies.
Recommendations
Arms
Keep the arms fully straight.
Shoulder
Work only at the shoulder joint.
Hold
Hold the end position.
