Dumbbell Standing Reverse Butterfly
Strengthen your shoulders with the Dumbbell Standing Reverse Butterfly! This exercise targets deltoids for a more sculpted upper body.
The Dumbbell Standing Reverse Butterfly mainly works the back and shoulders, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Reverse Butterfly Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Dumbbell Standing Reverse Butterfly Variations and Alternatives
How to do the Dumbbell Standing Reverse Butterfly
Positioning:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand.
Bring the dumbbells to the front of your shoulders with your elbows bent at a 90-degree angle.
Keep your shoulders relaxed and down, and engage your core for stability.
Movement:
Starting from the bent arm position, press the dumbbells overhead while keeping your elbows slightly bent. Your arms should move in a straight line above your head.
Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked.
Slowly lower the dumbbells back to the starting position, returning to the 90-degree angle at your elbows.
Repeat this movement for the desired number of repetitions (start with 8-12 reps) while maintaining proper form and controlled movement.
Tips:
Keep your back straight throughout the exercise.
Avoid arching your back or using momentum to lift the weights.
Focus on using your shoulder muscles to control the movement.
Rest for 30-60 seconds between sets.
Dumbbell Standing Reverse Butterfly FAQs
What muscles does the Dumbbell Standing Reverse Butterfly work?
The Dumbbell Standing Reverse Butterfly mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Dumbbell Standing Reverse Butterfly?
Dumbbells.
What workout day should the Dumbbell Standing Reverse Butterfly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Reverse Butterfly variations and alternatives?
Similar exercises include the Dumbbell Single-Arm Reverse Fly, Dumbbell Standing Prone Y-Raise, Stepback Rear Fly and Dumbbell Reverse Bent-Over Raise.
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