How to Perform the Perfect Reverse Butterfly Dumbbells (Complete Guide)
Target your rear delts, upper back, and shoulders with the reverse butterfly dumbbell exercise, a key movement for building upper body strength and improving posture.
Perfect Reverse Butterfly Dumbbell Technique
The reverse butterfly dumbbell exercise is a great way to strengthen the rear deltoids and upper back muscles. ChAIron's AI coaching helps you refine your posture, control the weights, and ensure proper muscle activation for maximum results.
Step-by-Step Form Guide
1.Setup Position: Sit on a bench with a slight incline, holding a dumbbell in each hand with palms facing inward and arms extended straight down.
2.Brace Core: Engage your core and keep your chest lifted, ensuring your back remains neutral throughout the movement.
3.Lift Dumbbells: With a slight bend in your elbows, lift the dumbbells outward to shoulder height, keeping your arms aligned with your body.
4.Squeeze at the Top: Once your arms are parallel to the ground, pause and squeeze your shoulder blades together, engaging your rear delts and upper back.
5.Controlled Descent: Lower the dumbbells back to the starting position in a slow, controlled motion, maintaining tension in the target muscles.
6.Breathing: Exhale as you lift the dumbbells, and inhale as you lower them back down.
Common Mistakes to Avoid
1.Using momentum or swinging the weights to complete the movement.
2.Overextending the arms or straightening the elbows too much.
3.Not engaging the rear delts, instead relying on the traps or upper back.
4.Arching the back excessively, which can lead to strain.
5.Not controlling the descent of the dumbbells, which reduces muscle engagement and increases injury risk.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Correct arm alignment and shoulder positioning for effective rear delt activation.
2.Core stability to maintain a neutral spine and prevent injury.
3.Control and pacing of the movement to maximize muscle tension.
4.Breathing patterns to optimize performance and endurance.
5.Proper shoulder mechanics to avoid stress on the joints and prevent strain.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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