PlanWorkouts

Exercise 0383 · REF EAs3xL9

Dumbbell Reverse Fly exercise animation

Dumbbell Reverse Fly

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The reverse fly is one of the more direct ways to train the rear deltoid, sweeping the arms out to the sides from a bent-over position rather than pressing or pulling. It's frequently the missing piece for lifters whose shoulder training is dominated by pressing, since the rear delts get comparatively little work from pushing movements. Strict form with modest weight beats using momentum to move heavier dumbbells here.

How to Do the Dumbbell Reverse Fly

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down in front of you, palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Reverse Fly primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell Reverse Fly?
The Dumbbell Reverse Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Reverse Fly?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.