There is always more than one way to do something, and reverse bird training is no exception. You can stand or sit, with or without weights, use one or both arms, use a bench or no bench – it’s so versatile, it’s so beautiful!
If you’re not familiar, reverse bird is a resistance exercise that builds upper body strength, especially the posterior shoulder and upper back muscles, especially the posterior deltoid and rotator cuff muscles.
At this point, you may be asking yourself: why do you want to work the muscles that are almost invisible, what are the benefits of this exercise, how to do the reverse bird workout, and even what is the reverse bird workout. If that’s the case, read on as we explore the answers to all of these questions and more.
How to Make a Perfect Reverse Flight
Your time and energy are precious, so anything worth doing is worth doing right – especially when it comes to exercising. The right form will enhance physical performance, reduce the risk of injury, and allow you to get the most benefits.
To do this, check out the following steps on how to do the proper dumbbell reverse bird exercise:
- Stand on a flat surface with your feet hip-width apart or shoulder-width apart. Keep your knees slightly bent and your arms at your sides.
- Tilt your hips back and keep your chest almost parallel to the ground. Let your arms hang freely and keep your back straight.
- Keeping your elbows slightly bent, lift your arms apart from each other and lift up towards your shoulders. It should look as if you have wings and are making flight maneuvers.
- Slowly bring your arms back into place and repeat the exercise. The number of repetitions varies from person to person.
At first, this exercise may look like someone is trying to stick their feet to the ground and fly away. It is assumed that if lift-off is possible, then it will be the result of a push motion rather than a pull one. But in this case, it’s the latter. Hence the name “reverse flight”.
Common Mistakes When Flying in Reverse
When using dumbbells in this exercise, people usually use the momentum of the weight rather than the muscles to swing the dumbbells to complete the movement. 1 But doing so doesn’t build muscle strength. Remember, it’s the tortoise, not the rabbit, that wins the game, so use steady and controlled movements to strengthen key muscle groups.
If you’re straining the entire movement with dumbbells, you’re probably using too much weight. This not only leads to poor form, but also to injury. Over time, a better form and a lighter weight will outweigh a bad form and a larger weight.
Another common mistake that people often make when doing reverse flights is hunched back or hunched back. Doing so will only add unnecessary pressure to your lower spine. 1 To avoid this, be mindful of your posture: keep your back straight, your core tight, and remember to tucked your chin.
Reverse Fly Variant
One of the advantages of this exercise is its adaptability. You can do it at home or in the gym, with or without elastic bands and dumbbells, and never get bored. Whether standing, sitting, or lying on your stomach, anyone can do this exercise at any time during workout.
Here are some of our favorite ways to incorporate reverse birds into your workout.
Seated in Reverse Birding
This is an excellent option for people who use dumbbells but have an uncomfortable standing posture. Here, apart from sitting down, you follow pretty much the same steps that we have listed above.
There are a few different ways to perform seated dumbbells in reverse birds:
- Regular bench – sit on a bench with your arms at your sides. You’ll still need to hinge your hips and keep your back straight, but instead of being almost parallel to the floor, your chest will be at an angle of about 45 degrees to your thighs and knees.
- Incline Bench – You can sit forward or backward on an incline bench. Sitting forward is a great option for people with hip hinge problems, while sitting backwards is a great option for people looking for more physical challenges.
The Cable Flies in the Opposite Direction with One Arm
Rope single-arm reverse bird flying is a great alternative to isolating the posterior deltoid, building more core strength, and focusing on a more comprehensive range of motion. This variation can be done in the gym using a cable pulley machine:
- Start in a similar position as instructed above, placing the pulley at the same height as your neck.
- Stand sideways in front of the machine, extend your arms over your body, and grasp the pulley with your outside hand. Tip: During the workout, place your other hand on the machine or hip to maintain balance.
- Exhale slowly as you pull your arms to your side. When you feel the posterior deltoid contract, hold it briefly, then inhale to bring it back to the starting point.
Upright Reverse Flight with Elastic Bands
One benefit of using resistance bands is that the farther they stretch, the more tension is generated, resulting in more muscle activity in and around the targeted muscle group. 2 It is a great option for people with low back pain or difficulty bending over.
This change can be done at the gym or at home, either sitting or standing upright:
- First, find a place to fix the resistance band – preferably a stationary object. You can attach it to a door, a fixed beam, or even a tree (weather permitting).
- Make sure the elastic bands are about chest height, then grab them with your arms, keeping your elbows slightly bent. There shouldn’t be any slack in the band. Instead, they should be taut and just beginning to stretch.
- Keep your palms facing inward and your arms parallel to the floor. Then, extend your arms back until your elbows are at shoulder level or slightly over your shoulders to maximize your range of motion.
Prone Reverse Bird
This variation can be done in three different positions (depending on the individual’s skill level) with or without weights – on the floor, on a bench, or on a fitness ball. For people with a history of lower back discomfort or shoulder injuries, making this change without lifting weights on a bench or fitness ball is best.
If you are doing this exercise on the floor:
- Lie face down on the ground with your arms at your sides, slightly tilted outward, palms on the ground.
- As you slowly lift your arms off the floor, pull your shoulder blades together and pull them down towards your hips.
- Hold for 2 to 12 seconds at each repetition, then repeat.
If you are doing this exercise on a bench:
- Lie face down with your arms stretched to one side. Bend your elbows and keep your hands in line with or slightly above your head.
- As you raise your arms, pull your shoulder blades together and pull down towards your hips.
- Hold for 2 to 12 seconds at each repetition, then repeat.
If you do this exercise on a fitness ball:
- Lie face down on the ground with your arms stretched out to the side (imagine you are a bird with fully spread wings).
- Pull your shoulder blades together as you raise your arms.
- Hold for 2 to 12 seconds at each repetition, then repeat.
Keep in mind that the more advanced the pose, the more difficult it is to hold each movement.
Precautions and Safety Measures
For people who don’t have shoulder or back injuries, flying in reverse is a safe sport. Its versatility makes it a great choice for all ages and strength levels.
However, to ensure that you are performing this action in the correct form, constantly monitor yourself using the following questions as a guide:
- Is there a slight bend in my knee?
- Do I have a problem with my buttocks?
- Is my back straight?
- Is my chin retracted?
- Am I keeping my core nervous?
If you have recently injured your shoulder or back, experienced any pain or soreness while doing this exercise, or have recently undergone surgery, it is best not to do this exercise.
Why You Should Do Reverse Flight Training
While we don’t actually use the back shoulder and upper back muscles to fly (in reverse or otherwise), these muscles are essential for good posture and daily movement.
In fact, dumbbells reverse flying birds can bring some of the following benefits:
- Improves posture and balance
- Reduces neck pain
- Shoulder straps for support
- The chest muscles are stretched
- Strengthens the muscles of the back shoulder and upper back
