Ring Reverse Fly
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The ring reverse fly is a bodyweight shoulder exercise performed on gymnastic rings that targets the shoulders — particularly the rear deltoids — by pulling the rings outward from a forward-leaning position. The instability of the rings demands constant shoulder stabilization, making it an effective strength and control drill. It fits well into upper-body pulling routines or as a shoulder health accessory movement.
Ring Reverse Fly: So führst du sie aus
- 1Set the rings to roughly hip height and face the anchor point. Stand close enough to hold both rings with your arms extended in front of you.
- 2Walk your feet forward and lean back so your body forms a slight diagonal — arms straight, rings at chest height, heels on the floor with toes pointing up.
- 3Brace your core and keep your body in a straight line from head to heels throughout the set.
- 4With a slight bend in your elbows, pull both rings out and back in a wide arc, squeezing your shoulder blades together at the top.
- 5Pause briefly when your arms are roughly in line with your torso and your hands are level with your shoulders.
- 6Reverse the motion under control, returning the rings to the start position without letting your shoulders round forward.
- 7Complete your reps, then step forward to unload before releasing the rings.
Technik-Tipps
- Keep a slight, fixed bend in your elbows throughout — this protects the joints and keeps the work on the shoulders rather than the biceps.
- The more you lean back (feet further forward, body closer to horizontal), the harder the movement. Beginners should start with a more upright body angle and progress from there.
- Move the rings in a smooth, controlled arc rather than jerking them out — slow the eccentric (return) phase to build more shoulder strength.
- Actively squeeze your shoulder blades together at the top of each rep to get full range of motion and maximize shoulder engagement.
Häufige Fehler
- Bending the elbows too much and turning the movement into a row, which shifts the work off the shoulders and onto the biceps and lats.
- Letting the hips sag or the lower back arch during the fly, which breaks body alignment and reduces core stabilization — keep your body rigid from head to heels.
- Using momentum to swing the rings outward instead of pulling with shoulder strength, which reduces tension and increases injury risk.
- Shrugging the shoulders toward the ears during the movement, which loads the traps rather than the rear deltoids and strains the neck.
Häufig gestellte Fragen
What muscles does the ring reverse fly work?
The ring reverse fly primarily works the shoulders — specifically the rear portion of the deltoids. Because the rings are unstable, the entire shoulder girdle also works continuously to stabilize the movement.
How do I make the ring reverse fly harder or easier?
To make it harder, walk your feet further forward so your body is closer to horizontal. To make it easier, stand more upright so less of your bodyweight loads the movement. Adjust foot position to dial in the right difficulty level.
Is the ring reverse fly good for beginners?
It can work for beginners if you start with a steep enough body angle to reduce the load. Because the rings are unstable, expect the movement to feel harder than it looks — master the body-row pattern on a TRX or stable bar first if you are brand new to ring training.
How many sets and reps should I do?
For strength and shoulder health, 3–4 sets of 8–15 reps works well. Because this is a bodyweight movement, adjust difficulty by changing your body angle rather than adding external load.
Where should I feel the ring reverse fly?
You should feel the primary effort in the back of your shoulders — the rear deltoids. A mild burn across the upper back from stabilizing the rings is normal. If you feel it mainly in your biceps or lats, you are bending your elbows too much and turning it into a row.
