Reverse Fly with Olympic Rings
Unstable reverse fly on rings that improves rear-delt strength and scapular control.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, rhomboids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Set the rings at an appropriate height and lean back holding them.
- Open the arms out to the sides in a reverse-fly pattern.
- Squeeze the rear delts and shoulder blades.
- Return with control.
- Repeat for desired reps.
Equipment
- Olympic Rings
Coaching tips
Benefits
Unstable reverse fly on rings that improves rear-delt strength and scapular control.
Common mistakes
Avoid using momentum or shrugging the shoulders.
Make it harder
Elevate the feet or slow the tempo.
Make it easier
Perform with feet closer or on stable rings.
Breathing
Exhale as you open the arms, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.