Injury prevention · Level 1
Bent-over reverse fly
Torso bent forward, open your arms to the sides with light dumbbells.
- Suggested dose
- 3 × 12 rep · 45s rest
- Equipment
- Dumbbells · or · Resistance band
- Works
- Upper back, Deltoids, Rotator cuff
- Pattern
- Scapular stability, Pull
How to do it
- Tilt your torso about 45–60° with a flat back.
- Arms hanging with elbows slightly bent.
- Open them to the sides up to shoulder height, squeezing your shoulder blades.
Key points
- Thumbs slightly out
- Up in 1 s, down in 3 s
Common mistakes
- Using too much weight
- Swaying the torso
Why it helps your tennis
Strengthens the rear delts and rhomboids, which brake the arm after the stroke.
Source: Complete Conditioning for Tennis, ch. 8 (prone fly)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.