Shoulders Exercise · Dumbbell

Expand

Dumbbell Rotation Reverse Fly

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.

Go to the movement steps

Also known as: Db Rotation Reverse Fly, Dumbell Rotation Reverse Fly

Category

Shoulders

Equipment

Dumbbell

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Rotation Reverse Fly

1. Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest lifted.
3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they reach shoulder height.
4. Rotate your arms so your palms face downward.
5. Lower your arms back down to the start under control.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Move your arms in a controlled arc toward the front of your body, focusing on horizontal adduction. Follow the demonstrated elbow angle and body support, ensuring your range of motion remains within your personal comfortable limits.

Common Mistakes to Avoid

• Turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.
• Overstretching: Limit the backward movement of your arms to a range that feels stable and comfortable.
• Rushing the contraction: Use a controlled tempo through the entire range, especially as your hands move toward the center.

How to Breathe During This Exercise

Coordinate your breath with the opening and closing phases of the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Rotation Reverse Fly mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Cable Cross-Over Revers Fly Cable · Delts Lever Seated Reverse Fly Leverage Machine · Delts

FAQ

What muscles does the Dumbbell Rotation Reverse Fly work?

The Dumbbell Rotation Reverse Fly mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Rotation Reverse Fly?

You do the Dumbbell Rotation Reverse Fly with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Rotation Reverse Fly?

One mistake to watch for is turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Rotation Reverse Fly?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Rotation Reverse Fly?

The Cable Cross-Over Revers Fly trains your delts with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.