The Sidelying Reverse Fly is a simple yet highly effective exercise for strengthening the upper back and improving scapular control. It’s especially helpful for shoulder rehab, posture correction, and rotator cuff support.
How to Perform a Sidelying Reverse Fly
What You’ll Need:
- A flat, sturdy surface like a table, bench, or yoga mat
- Light dumbbell (optional, as tolerated)
Steps:
- Start Position:
Lie on your side on a table or mat, allowing your top arm to hang freely over the edge. Your bottom arm can rest comfortably under your head for support. - Engage the Movement:
With a slight bend in your elbow, raise your arm away from your body as if you’re opening a newspaper. Focus on lifting using your shoulder blade and upper back muscles. - Scapular Motion:
As you lower your arm, let your shoulder blade move away from your spine.
When you lift your arm back up, squeeze your shoulder blade in toward your spine. - Stay Controlled:
Avoid rolling your body or using momentum. Keep the motion slow and isolated to your shoulder and shoulder blade.
Pro Tips:
- Use light resistance or none at all—focus on control and form.
- Think of initiating the movement from your scapula, not your hand.
- Perform 8–12 reps per side for 2–3 sets depending on your goal or therapist’s recommendation.
This move helps promote better scapular stability, an essential foundation for overhead movement and shoulder health.