Ring Reverse Fly

The ring reverse fly is a bodyweight exercise that targets the rear delts, rhomboids, and upper traps, while also engaging the core and stabilizers due to the instability of the rings. This movement is similar to the traditional dumbbell reverse fly but adds the challenge of controlling your bodyweight while keeping the rings stable.

This exercise is ideal for improving posture, scapular control, and shoulder stability, making it beneficial for both calisthenics athletes and general strength training. Before incorporating it, having basic ring row strength and good shoulder mobility is recommended to ensure safe execution.

To perform this movement, you’ll need gymnastics rings set at a comfortable height. Lowering the rings increases difficulty, while raising them makes the exercise easier. Slow, controlled reps are essential to maximize muscle engagement.

How to Perform a Ring Reverse Fly

1. Set Up the Rings: Adjust the rings to waist height (or higher for an easier variation). Stand facing the rings and grip them with a neutral grip (palms facing each other).

2. Position Your Body: Walk your feet forward and lean back, maintaining a straight body line from head to heels. Engage your core and glutes to prevent arching or sagging.

3. Initiate the Fly Motion: With a slight bend in your elbows, move your arms outward in a reverse fly motion, keeping them at shoulder height throughout the movement.

4. Control the Movement: Pull the rings apart until your arms are fully extended outward, forming a T-shape with your torso.

5. Pause at Full Contraction: Hold the top position for 1-2 seconds, squeezing your shoulder blades together.

6. Slowly Return to Start: Lower yourself under control, keeping tension in your upper back and rear delts. Avoid letting the rings pull you back too quickly.

7. Repetitions & Sets: Perform 8-12 reps for 3-4 sets, focusing on strict form and controlled tempo.

Benefits of Ring Reverse Flys

• Develops Rear Delts & Upper Back: Strengthens the posterior shoulder muscles, improving posture and shoulder health.

• Enhances Scapular Control & Stability: Helps improve shoulder retraction, essential for pull-ups, muscle-ups, and presses.

• Improves Core & Grip Strength: The instability of the rings forces deeper core engagement and forearm activation.

• Low Impact & Shoulder-Friendly: A great prehab and rehab exercise that reduces strain compared to heavier rowing movements.

• Scalable for All Levels: Adjusting body angle makes it easier or harder, allowing progression over time.

Common Mistakes to Avoid

• Bending the Elbows Too Much: Keep a soft bend, but avoid turning this into a row—focus on the fly motion.

• Letting the Hips Sag: Engage your core and glutes to keep your body aligned.

• Rushing the Eccentric Phase: Lower yourself slowly to maximize time under tension.

• Shrugging the Shoulders: Keep your shoulders down and away from your ears to prevent excessive trap activation.

• Losing Ring Control: Maintain even control of both rings to prevent instability and imbalances.

Gym Equivalents for Ring Reverse Flys

• Dumbbell Reverse Flys

• Cable Reverse Flys (Standing or Bent-Over)

• Machine Rear Delt Flys

• Face Pulls with External Rotation

The ring reverse fly primarily targets:

•Primary: Rear deltoids, rhomboids, middle trapezius.

•Secondary: Rotator cuff muscles, forearms, core stabilizers.

During the pulling phase, the rear delts and rhomboids engage to move the arms outward, while the middle traps assist with scapular retraction. The rotator cuff muscles help stabilize the shoulder joint, and the core works to prevent unwanted body movement.

The ring reverse fly is a highly effective and scalable exercise that builds rear delt strength, scapular control, and shoulder stability. By modifying the ring height, body angle, and tempo, athletes can customize the challenge to fit their fitness goals. This makes it an essential movement for calisthenics training, posture correction, and shoulder prehab work.