Dumbbell Reverse Fly
Strengthen your rear deltoids and upper back with Dumbbell Reverse Fly. A great exercise for posture and shoulder health!
The Dumbbell Reverse Fly mainly works the shoulders, with help from the traps. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Reverse Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Dumbbell Reverse Fly Variations and Alternatives
How to do the Dumbbell Reverse Fly
Adjust an incline bench to a 45-degree angle.
Grab a pair of dumbbells with a neutral grip (palms facing in).
Lie face down on the incline bench with your feet flat on the floor for stability.
Extend your arms down towards the floor, keeping a slight bend at the elbow.
Brace your core and retract your shoulder blades.
Exhale as you raise the dumbbells out to the sides in a wide arc, keeping your wrists in line with your elbows, until your arms are parallel to the floor.
Squeeze your shoulder blades together at the top of the movement.
Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the descent.
Repeat for the desired number of repetitions and sets.
Note: - Avoid swinging the dumbbells and using momentum to lift the weights; use controlled movements. - Make sure to not arch your back excessively during the lift. - Adjust the weight so you can perform the exercise with proper form.
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Dumbbell Reverse Fly FAQs
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly mainly works the shoulders, with help from the traps. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Reverse Fly?
Dumbbells or incline bench.
What workout day should the Dumbbell Reverse Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Fly variations and alternatives?
Similar exercises include the Loop-Band Reverse Fly, Barbell Reverse Bent-Over Raise, Bodyweight Bent-Over Rear-Delt Fly and Bottle-Weight Reverse Bent-Over Fly.
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