The reverse fly is a popular resistance exercise, but its classification often causes confusion among those organizing their training. The definitive answer to whether the reverse fly is a push or pull exercise lies in the direction of the force applied relative to the body’s center. Based on the mechanical action, the reverse fly is classified as a pull movement, targeting the muscles responsible for bringing the arms back and drawing the shoulder blades together. This designation is important for effective workout programming and ensuring balanced muscular development across the upper body.
Defining Push and Pull Movements
In strength training, exercises are broadly categorized as “push” or “pull” based on the primary action performed against the resistance. A push movement involves exerting force to move a weight or object away from the center of the body. Common examples of upper body push exercises are the bench press and the overhead press. These movements primarily engage the muscles on the front of the torso and arms, such as the pectorals, anterior deltoids, and triceps.
Conversely, a pull movement requires exerting force to draw a weight or object toward the center of the body. Exercises like the bent-over row or the lat pulldown exemplify this action, bringing the resistance closer to the torso. Pulling movements predominantly activate the muscles of the back and the back of the arms, including the latissimus dorsi, the biceps, and the muscles of the upper back. This simple distinction, based on the direction of movement, forms the foundation of many effective workout organization strategies.
The Mechanics of the Reverse Fly
During the exercise, the arms move in a horizontal abduction, pulling the dumbbells or resistance bands outward and backward toward the upper back and shoulder blades. This action directly fulfills the definition of a pull, as the load is moved toward the body’s midline.
The primary muscles responsible for initiating and executing this motion are the posterior deltoids, which form the back of the shoulder cap. These muscles work synergistically with the rhomboids and the middle and lower trapezius, which are large muscles of the upper back. The combined contraction of these muscles causes the scapulae, or shoulder blades, to retract and squeeze together. The entire movement is designed to strengthen the posterior chain of the shoulder girdle, pulling the shoulder joint back into a healthier alignment.
Integrating the Reverse Fly Into Your Routine
Knowing that the reverse fly is a pull exercise allows for its strategic placement within a comprehensive training program. It should be included on “pull days.” This placement ensures that the muscle groups performing the pulling action are trained together and that opposing muscle groups, like the chest and front shoulders, receive adequate rest.
The exercise is particularly valuable for promoting shoulder health and correcting postural imbalances. Many individuals over-develop the anterior muscles from focusing on push exercises, leading to rounded shoulders and potential injury. Including the reverse fly helps to strengthen the often-neglected rear deltoids and upper back, acting as an antagonist to the chest and front shoulder muscles. Integrating this movement helps achieve a balanced physique and contributes to a more upright posture by actively strengthening the muscles that pull the shoulders back.