PlanWorkouts

Exercise 0386 · REF prbWx1D

Dumbbell Rotation Reverse Fly exercise animation

Dumbbell Rotation Reverse Fly

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Adding a rotational component to a reverse fly changes the arc the arms travel through compared to a standard straight-out-to-the-sides version, which can bring the rear delt through a slightly different range. That rotation should be controlled and deliberate, not rushed, since the rear delts are small and easy to shortchange under speed. It's a good variety exercise to rotate in alongside standard reverse flys.

How to Do the Dumbbell Rotation Reverse Fly

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
  4. Rotate your arms so that your palms are facing downwards.
  5. Slowly lower your arms back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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