Inverted Reverse Fly
Inverted Reverse Fly trains 3 of the 18 muscle groups Full Coverage tracks: Rear delts 70%, Mid-back / traps 50%, Lats 20%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Set a bar in a rack at about waist height and lie underneath it.
- Grip it wider than your shoulders, overhand, body straight from head to heels.
- Keeping your arms almost straight, pull your chest up by sweeping your arms out to the sides.
- Squeeze your shoulder blades together at the top, then lower under control.
- Almost-straight arms are the whole exercise - bend them and you are doing an inverted row.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 70%
- Mid-back / traps 50%
- Lats 20%
How it compares
Compared with the Reverse Fly, it loads Lats 20 points higher, Rear delts 20 points lower, Mid-back / traps 15 points higher. It needs Pull-up bar where the other uses Dumbbells + Bench. Compared with the Inverted Row, it loads Biceps 50 points lower, Mid-back / traps 35 points lower, Forearms 30 points lower.
Other ways to train this
Other exercises for the Rear delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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