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Butterfly Reverse on the device

The machine-based Reverse Fly exercise targets the muscles in the upper part of the shoulders and back. An alternative option is to perform this exercise with dumbbells or a cable machine. Further details on alternative exercises can be found in the next section. This exercise is particularly suitable for beginners to strengthen their shoulders, a muscle group that is often overlooked in training planning.

Muscles Engaged in the Reverse Fly Exercise on the Machine Performing the Butterfly Reverse on the machine engages various target muscles located in the upper region of the back and shoulders. Primarily, it stimulates the trapezius muscle (musculus trapezius) and the posterior part of the deltoid muscle (Pars spinalis). Additionally, it activates the rhomboid muscle (musculus rhomboideus) and the infraspinatus muscle (musculus infraspinatus).

Execution of the Butterfly Reverse Fly on the Machine In many cases, this machine is a combination device that allows training not only Butterfly Reverse but also Butterfly for the chest.

Body position

Sit facing the machine. Grip the handles while keeping your feet firmly on the ground. Ensure that your arms are at shoulder height, and adjust the seat height if necessary. Keep your back straight and slightly tighten the abdominal muscles.

Movement execution

Move the bars to the side with slightly bent elbows. Exhale as you bring the bars backward. Maintain the position of your arms and utilize the strength solely from the shoulder and back muscles. Keep your hands at shoulder height. Move backward until your arms form a straight line. Inhale slowly to bring the bars back to the starting position.

You can train your shoulder muscles in various ways on the machine, either with parallel or perpendicular grips. You are free to choose which grip technique suits you better, and the training effect remains the same.

Stressed muscles and common mistakes

There are specific errors that often occur when performing the Butterfly Reverse exercise on the machine.

✅ Overextension of the Neck: During training, there is a risk of overextending the neck, referred to as "vulture neck." This increases the risk of injuries in the shoulder and neck area.

✅ Inappropriate Speed: It is crucial to execute the Butterfly Reverse on the machine at a moderate pace. Many athletes tend to perform the exercise too quickly, leading to underutilization of muscle-building potential.

✅ Arms Too Far Back: During the execution of the Butterfly Reverse on the machine, the arms should not be excessively pulled too far back until they form a straight line. Excessive backward movement of the arms can result in joint issues.

Alternatives and similar exercises to Butterfly Reverse on the device

For those who opt against Butterfly Reverse on the machine, there are various alternatives to target the shoulder muscles. Both enthusiasts of home workouts and those training at the gym can benefit from these alternatives.

Butterfly Reverse Alternative with Dumbbells

An alternative fitness exercise for your training is the Butterfly Reverse with dumbbells. This exercise is also known as lateral side lifts with dumbbells. Essentially, you bend forward with a straight body until it is parallel to the ground. Then, you move your arms laterally upward and return to the starting position.

Butterfly reverse with the cable pull

To add more variety to your training plan, you can resort to Butterfly Reverse with cable pull. With the cable pull, you execute the same movements. Your face is directed towards the cable pull. Grab the cables in your hands and move them laterally backward along your body's sides.

Butterfly Reverse with the Theraband

Another option is the Butterfly Reverse exercise with a Theraband. This exercise can be performed while sitting or standing. Take the ends of the Theraband in your hands and then open your arms laterally outward, working against the tension of the resistance band.

Face pulls

You can also train the region of your shoulders with facepulls. Set the cable at face height during the cable pull. Your thumbs are facing you while you stand firmly, looking at the cable pull. Then, position your arms at shoulder height, extended toward the cable pull. Pull the cable in a controlled manner towards your face while moving your elbows outward.

Reverse butterfly without a device

For those looking to build muscles or lose weight at home, using your own dumbbells is an option. If these are not available, improvised weights like water bottles can be used. With the Reverse Butterfly without equipment, lie on your stomach on the floor. Your arms are at a right angle next to your shoulders. Hold improvised weights in both hands. Slowly lift your arms off the ground, hold the position briefly, and then lower the bottles again.