In the world of bodybuilding and fitness, there are various exercises to strengthen different muscles of the body... if these exercises are done correctly, they help to improve body posture and increase physical strength... but their incorrect execution can lead to serious injuries... one of the most used and popular movements in upper body exercises is the flyback...

In this article from the GCORP LLC magazine, we will first discuss the benefits and possible side effects of the flyback and then examine the different methods of its implementation.... If you are looking to strengthen the muscles behind your shoulders and improve your body shape, stay with us until the end of this article.

What is Flyback?

Flyback is an effective exercise in bodybuilding that helps strengthen the posterior deltoid muscles (back of the shoulders) and other upper back muscles.. This movement involves opening the arms to the outside and behind the body and is done with a machine or dumbbells.

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What is flyback good for?

One of the most important benefits of this exercise is the following:

• Strengthening the muscles: Flyback puts pressure on the muscles from the back and especially helps to strengthen the muscles of the upper body... thereby improving the posture and preventing the shoulders from slouching.
• Reducing pain and increasing the range of motion: Some people face the problem of excessive stretching of the back muscles and tightening of the chest muscles due to prolonged sitting and bending forward.... This exercise can reduce the pain caused by these problems and improve the range of motion.
• Increasing the stability and strength of the shoulder joint: Regular implementation of this exercise strengthens the stabilizing muscles of the shoulder.. In addition to improving the stability of the shoulder joint, this issue reduces the risk of injury.
• Improving sports performance: Strengthening the back muscles helps to create a balance between the front and back muscles of the body.... As a result, the body gets a more proportionate shape and the overall performance in other sports movements is improved.

Effects of flyback movement

Although this exercise is a great way to strengthen muscles, doing it incorrectly can lead to serious problems... These problems include:

• Excessive pressure on the neck due to bending the head forward
• Muscle damage due to using very heavy weights
• Excessive pressure on the shoulder joint and damage to ligaments and tendons
• Feeling pain and cramping in the neck and upper back area

To avoid these problems, it is recommended:

• Warm up your body before starting the exercise.
• According to your experience and level of physical fitness, use suitable weights.
• Keep your height straight during the exercise and don't lean forward too much.
• Do the exercise slowly and in a controlled manner.
• If you feel pain during exercise, stop immediately and do other exercises approved by your doctor or trainer.

Flyback movement training

Flyback is very popular in bodybuilding and it is done in different ways....we will explain how to do several types of movement.

1.... The return of the hammer wire

To perform a front flyback, you must stand in the middle of the wiring machine and follow these steps:

• Set the appropriate weight on the wiring machine and place the pulley slightly above shoulder level.
• Hold the right handle with your left hand and the left handle with your right hand... so that the cables are placed in a cross in front of the body.
• Place your feet shoulder width apart....Look forward and keep your posture perfectly straight....Bend your elbows slightly and place your head in line with your spine.
• Open your hands so that they are in line with your shoulders and leg muscles... Make sure that the hands move in a fixed direction and do not go up and down... Exhale in this part, which is the positive phase of the movement.
• Slowly return your hands to the starting point.... At this stage, which is the negative stage of the movement, do the tail action.

2.... flyback of sitting device

The correct way to fly parallel hands using the device is as follows:

• Choose the appropriate weight and adjust the height of the chair so that the handles are in line with the shoulders.
• Hold the chest to the support and hold the handles so that the palms are facing each other.
• Pull the handles back as far as possible in an arc... bend the elbows and keep the arms parallel to the floor.
• Pause for a moment and then slowly return the handles to the starting position.

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3.... a flyback hand

This movement is done separately for each hand:

• Stand next to the wiring machine, with the left side of your body facing the machine.
• Attach the handle to the center spool.
• Grab the cable with the opposite hand and continue the movement until the hand is straight and along the body....always keep the hand at shoulder level.
• Slowly return the handle to the initial position and repeat the movement with the other hand.

4....flying from the side

To perform this move, follow the steps below:

• Sit on the machine and stick the chest to the support.
• Grab the handles with your palms facing outwards.
• Pull the handles back in an arc until you feel the contraction in your muscles.
• Stay in this position for a few moments... then slowly and controlled return the hands to the initial position.

5.... Flight from below

This exercise should be done as follows:

• Put the pulleys of the wire pulling machine at the lowest point and choose the appropriate weight.
• Stand in the center of the machine and bend the body forward so that the upper part of the body is almost parallel to the ground.
• Hold the handles crosswise and keep the arms in front of the body.
• Pull the hands back and up in front of the body until they are in line with the head... then return to the starting point.

6.... Flight from above

Do this move as follows:

• Set the wire spools at the highest point and choose the appropriate weight.
• Stand in the center of the machine, spread your legs shoulder width apart and keep your posture straight.
• Grab the left handle with the right hand and the right handle with the left hand.. so that the hands are in front of the body and a little lower than the shoulder level.
• While keeping the elbows slightly bent, move the hands back in an arc until they are in line with the shoulders.
• Slowly return the hands to the starting position.

Read more: Exercise to strengthen leg muscles

7... Dumbbell Flyback

You can also do a flyback using dumbbells... Next, we'll explain how to do a standing flyback using dumbbells:

• Choose a pair of dumbbells with the right weight.
• Open your feet shoulder width apart.
• Bend your knees slightly and lean forward from the hips until the upper body is almost parallel to the floor.
• Hang the arms straight down from the shoulders and place the palms facing each other.
• While bending the elbows slightly, bring the dumbbells out and up until they are at shoulder level.
• Slowly return the dumbbells to the starting position with complete control.

Endword

Performing flybacks correctly helps to increase muscle strength, improve balance and reduce problems caused by sitting for long periods of time.. But if you have problems such as shoulder and back pain or limited mobility, you should consult a physical medicine and rehabilitation specialist or a physiotherapist before doing this exercise. GCORP LLC has made it possible for you to know the best specialists and get an appointment with them in the shortest possible time.

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Frequently Asked Questions

Source: verywellfit