What To Know
- Reverse flys and rows are two cornerstone exercises for building a strong and aesthetically pleasing back.
- Reverse flys involve lying face down on an incline bench or flat bench and pulling your arms up and back towards your body.
- If your focus is on developing the rear deltoids for improved shoulder stability and a wider back, reverse flys are the way to go.
Reverse flys and rows are two cornerstone exercises for building a strong and aesthetically pleasing back. However, despite their popularity, there’s often confusion surrounding their differences and which one is superior for specific goals. In this comprehensive guide, we’ll delve into the intricacies of reverse flys vs rows, comparing their mechanics, benefits, and optimal execution for various objectives.
Reverse Flys vs Rows: A Comparative Analysis
1. Movement Pattern
- Reverse Flys: Reverse flys involve lying face down on an incline bench or flat bench and pulling your arms up and back towards your body. The movement primarily targets the rear deltoids and trapezius muscles.
- Rows: Rows, on the other hand, involve pulling a weight towards your body while seated or standing. They primarily engage the latissimus dorsi, rhomboids, and biceps.
2. Muscles Targeted
- Reverse Flys: Rear deltoids, trapezius
- Rows: Latissimus dorsi, rhomboids, biceps
3. Benefits
Reverse Flys:
- Improve shoulder stability and posture
- Enhance rear delt development for a defined V-taper
- Strengthen the upper back for improved overall strength
Rows:
- Build a wider, thicker back by targeting the latissimus dorsi
- Improve grip strength and overall upper body power
- Enhance posture and reduce shoulder pain
4. Variations
Reverse Flys:
- Incline bench reverse flys
- Flat bench reverse flys
- Cable reverse flys
Rows:
- Barbell row
- Dumbbell row
- Cable row
- Pendlay row
Choosing the Right Exercise for Your Goals
1. Back Width and Thickness
For building overall back width and thickness, rows are the clear choice. Exercises like barbell rows and lat pulldowns effectively target the latissimus dorsi, which is the largest muscle group in the back.
2. Rear Delt Development
If your focus is on developing the rear deltoids for improved shoulder stability and a wider back, reverse flys are the way to go. They isolate the rear delts and help create that sought-after V-taper.
3. Upper Back Strength and Posture
Both reverse flys and rows contribute to upper back strength and improved posture. However, rows provide a more comprehensive upper back workout, targeting the latissimus dorsi, rhomboids, and biceps.
Optimal Execution for Reverse Flys and Rows
1. Reverse Flys
- Lie face down on an incline bench or flat bench.
- Grasp dumbbells or a resistance band with an overhand grip.
- Start with your arms extended towards the floor.
- Pull your arms up and back towards your body, squeezing your rear delts at the top.
- Lower your arms back down to the starting position.
2. Rows
- Sit or stand with your feet shoulder-width apart.
- Hold a barbell, dumbbells, or cable attachment with an overhand or underhand grip.
- Hinge at your hips and bend your knees slightly.
- Pull the weight towards your body, keeping your back straight and chest up.
- Lower the weight back to the starting position.
Answers to Your Most Common Questions
1. Which exercise is better for beginners?
Rows are generally more accessible for beginners as they target larger muscle groups and have a less complex movement pattern.
2. Can I do both reverse flys and rows in the same workout?
Yes, you can incorporate both exercises into your workout for a comprehensive back workout. However, prioritize compound movements like rows and limit reverse flys to isolation work.
3. How often should I perform reverse flys and rows?
Aim to perform reverse flys and rows 1-2 times per week as part of a balanced back training program.
