Description
A weight training exercise targeting the muscles of the upper back and shoulders. The person bends forward at the hips, holding a dumbbell in each hand, and lifts the weights out to the sides.
How to Do Dumbbell Reverse Fly
- 1Setup
Select appropriate dumbbells and stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing each other.
- 2Setup
Hinge forward at your hips, keeping a slight bend in your knees and a neutral spine, until your torso is nearly parallel to the floor.
- 3Setup
Let the dumbbells hang directly below your shoulders, ensuring your arms are extended but with a slight bend in your elbows.
- 4
Exhale and lift the dumbbells out to the sides in a wide arc, squeezing your shoulder blades together and focusing on engaging your posterior deltoids.
- 5
Continue lifting until your arms are roughly parallel to the floor and the dumbbells are at shoulder height, maintaining the slight elbow bend.
- 6
Inhale and slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the entire eccentric phase.
Tips
- Focus intently on squeezing your posterior deltoids and upper back muscles, rather than just swinging the weights with your arms, to maximize muscle activation.
- Maintain a consistent, slight bend in your elbows throughout the entire movement to protect your joints and ensure the tension stays on the target muscles.
- Don't let gravity drop the weights; control the eccentric (lowering) phase to maximize muscle engagement and prevent potential injury.
- Keep your head in line with your spine, looking slightly forward or down, to maintain a neutral neck position and avoid strain.
Common Mistakes
- ×Avoid using momentum or swinging the weights up with your torso; instead, initiate the movement with your rear deltoids and maintain strict control.
- ×If you feel the exercise primarily in your upper traps or cannot control the movement, reduce the weight to ensure proper form and target the posterior deltoids effectively.
- ×Prevent your upper traps from taking over by keeping your shoulders depressed and retracted, focusing on scapular retraction rather than elevation during the lift.
Variations
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
Dumbbell Rear Fly
Strengthen your rear deltoids with the dumbbell rear fly. This isolation exercise helps improve shoulder stability and posture.
Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Dumbbell One Arm Reverse Fly (with support)
Isolate and strengthen your rear deltoids with the supported one-arm dumbbell reverse fly. This exercise enhances shoulder stability and posture.
Related Exercises
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Rear Delt Fly (45 degrees)
Target your posterior deltoids and upper back with the dumbbell rear delt fly. Learn proper form to sculpt strong, defined shoulders and improve posture.
Dumbbell One Arm Y Elevation
Strengthen your shoulders with the Dumbbell One Arm Y Elevation. This targeted exercise builds deltoid strength and stability, improving posture and
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Dumbbell Reverse Fly in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free