This exercise can be performed in many different ways, but the safest position is any position where the body is supported on a bench or physio ball so as to not strain the low back muscles. Performing a standing reverse flye can be risky for the low back. Try this safe variation:
- Kneel on the floor and lean over a bench, so that the abdomen and chest are on bench, forehead may even touch bench. On the physio-ball, only chest and abs are supported, head is in neutral alignment off the front of the ball.
- Using relatively light weights, hold one dumbbell in each hand, palms facing in towards body.
- Keeping palms in, and elbows slightly bent, lift weights from the side of the body with straight arms up towards ceiling using the back of the shoulder and the shoulder blades to move weight. Think of “flying wings” as the movement of the arms.
Tip: You will not be able to lift the weights very high, so be careful not to force this exercise.