Dumbbell Reverse Fly
Strengthen your posterior deltoids and upper back with the dumbbell reverse fly. Learn proper form to enhance shoulder stability and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Reverse Fly
Dumbbell Rotation Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Bent Over Alternate Rear Delt Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Reverse Fly (with support)
Shoulders · Deltoid Posterior · Dumbbell
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.
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How to do Dumbbell Reverse Fly
- 01Setup
Select appropriate dumbbells and stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing each other.
- 02Setup
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.
- 03Setup
Let the dumbbells hang directly below your shoulders, ensuring your arms are extended but with a slight bend in your elbows.
- 04
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.
- 05
Continue lifting until your arms are roughly parallel to the floor and the dumbbells are at shoulder height, maintaining the slight elbow bend.
- 06
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.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Reverse Fly work?
Dumbbell Reverse Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Reverse Fly good for beginners?
Dumbbell Reverse Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Reverse Fly?
You need Dumbbell to perform Dumbbell Reverse Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Reverse Fly?
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.
What are common mistakes when doing Dumbbell Reverse Fly?
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.
Related exercises
Dumbbell Rear Lateral Raise (support head)
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Delt Fly (45 degrees)
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Dumbbell One Arm Y Elevation
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Dumbbell Lying One Arm Rear Lateral Raise
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store