Exercise guide
Reverse Flyes With External Rotation
Reverse Flyes With External Rotation combine a rear-shoulder raise with a gradual change from palms down to a neutral hand position. The shoulders control both the outward arm path and the rotation.
Training context
Before Adding External Rotation
The dumbbells should be very light because the movement combines two shoulder actions with long leverage. The rotation should occur through the shoulder and forearm together rather than twisting only at the wrist.
Not every shoulder will tolerate the prescribed 90-degree change comfortably. Use a smaller rotation when needed.
Technique overview
Rotate gradually as the arms rise
Lie against the incline bench with the arms hanging forward and palms down. Raise the dumbbells outward while gradually turning the palms toward each other. Stop at a comfortable height, then reverse both the fly and rotation slowly without lifting the chest from the pad.
Treat this as an overview and use a range, pace, and setup you can control.