The Butterfly reverse with an expander is suitable for training the rear part of the deltoid muscle. Since this exercise specifically demands the back muscles in addition to the shoulder muscles, it is also used in back training. Since shoulder muscle training is often performed incorrectly and with too high intensities, it is especially recommended for beginners to train with significantly lower resistance levels.
Muscles used in bicep curl
- Delta muscle (M. deltoideus)
- Diamond muscle (M. rhomboideus minor et mayor)
- Trapezius muscle (M. trapezius)
- Large round muscle (M. teres mayor)
to the musculature overview
- Delta muscle
- Upper arm flexor
- Upper arm extensor
- Greater pectoral muscle
- Straight abs
The athlete holds the already pre-stretched expander shoulder-wide in front of the body. Depending on the objective and intensity, the expander can be held twice. In the movement version, the arms are guided sideways to the back until the expander touches the chest. During the movement, an attempt is made to pull the shoulder blades together. The movement must be slow and controlled and jerky movements should be avoided.
Fields of application
Health sport The movement is carried out particularly slowly and with low intensity. The number of repetitions is between 15 and 20, with about 1 minute break between sets. Fitness In fitness sport, between 12 and 15 repetitions are chosen with medium intensity.
The pauses are also in the fitness range between 30 seconds and 1 minute. Apart from maintaining health, fitness training is about targeted muscle building. Bodybuilding This is about increasing the cross-sectional area of the muscles through specific training stimuli.
In order to set these stimuli, training must be carried out with increased intensities in the range of 8 repetitions. The musculature must be so loaded after the repetitions that no further repetitions are possible. The training in the area of bodybuilding is particularly strenuous, because during training lactate accumulates in the muscle, and this overacidifies.