Inverted Reverse Fly
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%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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