Dumbbell Lying Reverse Fly
Isolate and strengthen the rear deltoids with this targeted movement. A controlled, horizontal arc ensures maximum tension on the back of the shoulder for superior posture and definition.
The Dumbbell Lying Reverse Fly mainly works the back, with help from the chest and triceps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Lying Reverse Fly Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
How to do the Dumbbell Lying Reverse Fly
Setup and Positioning
Set an exercise bench to a flat position or a very slight incline if preferred.
Lie on your side on the bench with your non-working arm supporting your torso or resting comfortably.
Hold a dumbbell in your top hand with your arm extended downward, perpendicular to the floor.
Movement
Initiate the Lift: Keeping a slight bend in your elbow throughout the movement, lift the dumbbell in a smooth, controlled arc directly out to your side until your arm is roughly parallel with the floor.
Focus on the Rear Delts: Concentrate on initiating the movement by pulling your elbow upward and backward, focusing specifically on contracting the back of your shoulder.
Control the Descent: Slowly lower the weight back to the starting position, maintaining tension on the muscle throughout the descent.
Avoid Swinging: Maintain a rigid torso and avoid using body momentum to heave the weight upward.
Dumbbell Lying Reverse Fly FAQs
What muscles does the Dumbbell Lying Reverse Fly work?
The Dumbbell Lying Reverse Fly mainly works the back, with help from the chest and triceps. The main muscles are the latissimus dorsi.
What equipment do you need for the Dumbbell Lying Reverse Fly?
Dumbbells and exercise bench.
What workout day should the Dumbbell Lying Reverse Fly go on?
It belongs on push day in a push/pull/legs routine.
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