Reverse Fly (Dumbbell)

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Stand with feet hip-width apart, hinge at the hips until your torso is nearly parallel to the floor, and let the dumbbells hang.
• Keep a slight bend in your elbows and maintain a neutral spine from head to tailbone.
• Raise the dumbbells out to the sides by squeezing your shoulder blades together.
• Lower the dumbbells under control back to the starting position without letting them clang together.

Common mistakes

• Shrugging the shoulders upward, which engages the upper traps instead of the rear deltoids.
• Swinging the torso up and down to create momentum for raising the dumbbells.
• Straightening the arms completely or bending them too much during the movement.

Frequently asked questions

How high should I raise the dumbbells in the reverse fly?

Raise the dumbbells until your upper arms are in line with your torso, as raising them higher shifts the load entirely to the upper back.

Should I squeeze my shoulder blades together at the top?

Yes, squeezing the shoulder blades helps maximize activation of the rhomboids and middle trapezius, alongside the rear deltoids.

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