How to Do the Perfect Reverse Butterfly Dumbbells (Complete Guide)

Perfect Reverse Butterfly Dumbbell Technique

The Reverse Butterfly Dumbbells are excellent for building shoulder strength and targeting the rear deltoids. This exercise focuses on controlled movements to ensure proper form and maximum activation of the back and shoulder muscles.

Step-by-Step Form Guide

1.Setup Position: Sit on the edge of a bench with a slight forward lean, holding a dumbbell in each hand with palms facing inward.
2.Initiate the Movement: Keeping a slight bend in the elbows, lift the dumbbells out to the sides in a reverse fly motion, focusing on squeezing the shoulder blades together.
3.Control the Descent: Lower the dumbbells back to the starting position with control, maintaining tension in the muscles throughout.
4.Breathing: Exhale as you lift the weights, inhale as you lower them.
5.Finishing: Complete the movement with full control, ensuring no jerking or swinging.

Common Mistakes to Avoid

1.Using too much weight, which causes swinging or improper form.
2.Not maintaining a slight bend in the elbows during the lift, which can lead to unnecessary strain.
3.Lifting the dumbbells too high or too wide, which diminishes the focus on the rear delts.
4.Rounding the back, which puts unnecessary stress on the spine.
5.Not fully engaging the shoulder blades, which limits muscle activation.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Ensures proper shoulder positioning and elbow angle.
2.Helps maintain controlled movements, preventing momentum from taking over.
3.Optimizes the range of motion for maximum muscle activation.
4.Tracks breathing patterns to avoid holding breath during exertion.
5.Provides real-time feedback on posture and alignment, improving form and safety.

Perfect Reverse Butterfly Dumbbell Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching