Prone side raise: Illustrated tutorial on dumbbell prone fly movement
Lying Lateral Raise, also known as the Reverse Fly, is a comprehensive exercise that simultaneously works the deltoid, trapezius, and triceps brachii muscles. It has a shaping effect, especially for the rear deltoid muscles.
Features of the prone lateral raise: the fixed link is more stable (that is, the waist, abdomen and back no longer need to tighten to stabilize the trunk), the exercise link (back shoulder) is more independent, and the other two bundles of the deltoid muscle are borrowed The force is smaller, so this action can be used as an isolation action for the rear deltoid muscles, and is suitable for intermediate and above practitioners.
Target exercise area:Rear deltoid
Action essentials:
1. Lie face down on a higher flat bench. Hold dumbbells in both hands, palms facing each other, arms hanging downward, arms straight but not completely locked at the elbows.
2. Use the dumbbell to draw a semicircle and raise it to the height of your shoulders on both sides, with the highest point at the same level as your ears; slowly lower it to the starting position and repeat.
3. Breathing essentials: Inhale when raising your arms upwards, and exhale when relaxing and returning.
Note:
1. During the movement, the chest should be kept as close to the bench as possible to prevent borrowing force, so as to effectively develop the strength of the posterior deltoid muscles.
2. In addition to the flat plank, the incline plank can also be used to complete the prone side raise (fly). The essentials and effects of the movements are basically similar.
3. It should be noted that the prone fly movement requires arm vibration with dumbbells, rather than pulling dumbbells with arms. The latter is more of a back exercise.
