Ring Reverse Fly
Ring reverse fly with a backward lean, targeting the mid-back and rear delts.
How to do it
- Set the rings at chest height and hold them with straight arms.
- Lean back with feet together and the body in one line from head to heels.
- Brace your core and glutes with the arms extended in front of you.
- Open your arms out to the sides while squeezing the shoulder blades together.
- Keep a soft bend in the elbows and the hands at shoulder level.
- Slowly return to the start with the arms extended.
Key technique cue
Rings in straight arms, body leaning back, open the arms out to the sides by squeezing the shoulder blades, elbows softly bent.
Common mistakes
- ✕ Hips sagging
- ✕ Shrugging the shoulders toward the ears
- ✕ Bending the elbows to do the work
- ✕ Jerking the torso instead of controlling it
Benefits
- ✓ Mid-back strength
- ✓ Healthier shoulder joints
- ✓ Better posture
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Ring Reverse Fly
- Dumbbell Seated Rear Delt Fly
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Step 3
About the exercise
A ring exercise for the rhomboids, rear delts and the muscles between the shoulder blades. The body angle sets the difficulty: the closer to horizontal, the harder it gets. It helps improve posture and balance out pressing work.
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