Reverse Fly for BJJ
The reverse fly isolates the rear deltoids and upper back muscles that are critical for shoulder health in grapplers. Performed with dumbbells while hinged forward, this exercise strengthens the muscles that counterbalance the forward pulling demands of BJJ. Regular reverse fly work helps prevent the rounded shoulder posture common in grapplers.
✓ Step-by-Step Instructions
- 1 Stand with feet hip-width apart and hinge forward at the hips.
- 2 Hold dumbbells with arms hanging straight down, palms facing each other.
- 3 Maintain a flat back with a slight bend in the elbows.
- 4 Raise the dumbbells out to the sides in an arc until they reach shoulder height.
- 5 Squeeze your shoulder blades together at the top.
- 6 Lower the weights back down under control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Strengthens the posterior shoulder muscles that protect against kimura and americana submissions. Counteracts the rounded posture developed from constant forward pulling in grappling.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using momentum to swing the weights
- ⚠ Shrugging shoulders up toward ears
- ⚠ Not keeping the torso stable
- ⚠ Going too heavy and losing form
🔄 Variations
- → Cable reverse fly
- → Machine reverse fly
- → Incline reverse fly
- → Band reverse fly
Track Your Reverse Fly Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Reverse Fly help my BJJ game? ▼
Strengthens the posterior shoulder muscles that protect against kimura and americana submissions. Counteracts the rounded posture developed from constant forward pulling in grappling.
What equipment do I need for the Reverse Fly? ▼
You will need: dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Reverse Fly? ▼
The Reverse Fly is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.