As a cyclist, you might think that some upper body exercises They are take it or leave it, they will not serve your power on the bikeSo why do them, right? Wrong, at least when it comes to certain upper-body exercises, like the reverse.
The reverse fly exercise targets the muscles that support a upright posture, including those in the upper and middle back (trapezius and rhomboids) and the back of the shoulders (posterior or posterior deltoids). These are all muscles that cyclists need to strengthen on the bike, and off it, to maintain a strong and stable riding position. That is why a reverse fly should have a place in your usual strength training program.
Need more convincing? This is everything you need to know about the move and how to do it correctly, so that you win all the payouts.
Why should cyclists do the reverse drill?
“Most cyclists spend their days hunched over, whether they are on the bike or sitting at his desk at work,” he says. raquel andrew, CPT, USA Cycling Certified Trainer. Shifting attention to the muscles in the back of your body gives the muscles in the front a much-needed break, helping to relieve any tension or pain you may be feeling in your neck and shoulders.
Strengthening your postural muscles it will also help you maintain a neutral spinal position when you ride a bike, says Andrews. The longer you can keep your spine from rounding or arching, the less unnecessary pressure you put on your neck and lower backand the more aerodynamic can get so you can increase speed.
What it all means: Flying in reverse can make you feel more comfortable and more efficient on your rides, as long as you know how to do it correctly.
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How is reverse flight done correctly?
Andrews offers a step-by-step on how to do this move:
- Stand with your feet shoulder-width apart and grasp a light dumbbell (5-10 pounds is a good place to start) in each hand down your sides.
- Bend your knees slightly and lean forward at the hips sending your butt to the back of the room, lowering your torso until it’s almost parallel to the floor. Take a long exhalation to strengthen your core.
- Allow the dumbbells to hang down at arms length, palms facing each other. Pause here to take a breath.
- Keeping your back flat and your elbows slightly bent, exhale to raise the dumbbells out to your sides, about shoulder height. If you have to shrug the dumbbells up to do the movement (meaning you lift your shoulders up through your ears), the dumbbells are too heavy. Choose a lighter pair of dumbbells.
- Squeeze your shoulder blades together as you straighten the dumbbells (imagine you’re squeezing a penny between your shoulder blades).
- Stop once your arms are in line with your shoulders. If you can’t see the dumbbells in his peripheral vision, they’re too high.
- Pause briefly before bringing the dumbbells back together, lowering the weights with control.
- Repeat. Do 2-3 sets of 8-12 reps.
Is there a common mistake people make with reverse gear?
Andrews says that focusing on two particularly important points will help you avoid working muscles you don’t want to work (like your upper traps or neck) and maximize the benefits of backtracking.
First, many people shrug their shoulders by their ears while Lift weights. This takes the focus off your back muscles and increases the chances of shoulder pain or injury. In addition to reducing weight, you can avoid shrugging by keeping your movements controlled and thinking of lowering your shoulders down your back, away from your ears.
Another common mistake that tends to occur during a reverse flight is lifting the weights too high. Doing this also draws attention away from your back and puts extra pressure on your shoulders. Andrews says that you should keep weights in your peripheral vision; if you can’t see them, lower the weights.
How do I go back or forward in reverse?
If you want to make reverse fly a little easier, the best thing to do is reduce the weight you’re lifting. Trainers sometimes recommend performing this exercise sitting (and crouching) as a throwback, but Andrews says this can actually cause lower back stiffness and pain. Also, many people find that bending the legs puts too much pressure on the abdomen, which tends to be quite uncomfortable. Instead, start with body weight (and standing) if necessary, until you achieve proper form.
For those looking to up the challenge upside down, grab a heaviest weight or slow down your reps. Requires additional upper body control and increases core stabilization to lift and lower the weights very slowly.
How do you incorporate reverse gear into your workouts?
To see fast results, add reverse gear to your standard strength training twice a week. Two or three sets of eight to 12 repetitions should be enough. “You could incorporate reverse gear into a total body strength or upper body dayAndrews says. “Some people always train the whole body with a specific focus each session, while others do upper/lower splits. In either case, a reverse flight would be an accessory job, best done after your heatingsome work of preparation of the central nervous system, power workand main elevators.” (Accessory work means secondary movements, usually done toward the end of a workout to work muscles you didn’t do on your other lifts, and often to work smaller muscle groups or individual joints.)
Andrews recommends starting with very lightweights for this exercise, as the movement can be a bit awkward if you’re not used to it. “We all live in that chronic, stooped position, so working those upper back muscles tends to be a lot,” she says.
How light is “light”? Andrews normally has his clients start with 5-pound dumbbells. “Wear them for a few weeks to get more comfortable opening up through her chest and strengthening the back of her body,” she says. Progress adding weight, reps, sets and/or slowing down the pace.
If you find doing this exercise in an incline position too uncomfortable, Andrews suggests lying on your stomach on a flat bench. An incline bench can also work, but this may put more emphasis on the shoulders and less on the back.
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