Butterfly Reverse with dumbbells
The Butterfly Reverse exercise specifically strengthens your upper back and shoulders. It is easy to perform, ideal for muscle building, and serves as preparation for more complex exercises.
Necessary equipment
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Butterfly Reverse with dumbbells - the correct execution
- Start in hip-width stance
- Bend your hips until your upper body is horizontal to the floor
- Make sure your spine is straight
- Knees are slightly bent
- Move the dumbbells sideways towards the ceiling
- Arms are 90 degrees apart from the body
- Arms remain straight
- Lift the dumbbells as high as possible
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight
The exercise Butterfly Reverse is intended to be used as a hypertrophy exercise.
Which muscles are trained by Butterfly Reverse?
Primary trained muscles for Butterfly Reverse
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Butterfly Reverse
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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Similar exercises to Butterfly Reverse
A Raises with dumbbells
This exercise is perfect for strengthening the upper back and shoulders. It is easy to learn and ideal for building muscle.
Y Row
The Y Row on the gymnastic rings is often done using a TRX or another suspension trainer. This version of rowing mainly focuses on strengthening the back muscles.
You pull your arms into a Y shape, which works your shoulders and upper back, especially the middle and lower parts of the trapezius. The movement is similar to the Face Pulls.
Even though there are some similarities, the Y Row is quite different from the classic row.
Butterfly Row with gym rings
Butterfly Row on the gymnastic rings is an effective exercise for the upper back and rear shoulders.
A similar exercise is the Butterfly Reverse with Dumbbells, where the dumbbells are moved out to the sides. This variation allows for easy resistance adjustment by increasing the weight. When performing the exercise on gymnastic rings, you can change the intensity by moving forward or backward, which affects how much body weight you have to lift.
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