Ring Reverse Fly
Challenge your rear deltoids and build shoulder stability with the Ring Reverse Fly.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Ring Reverse Fly
Cable One Arm Reverse Fly
Shoulders · Cable
Cable 45 degrees Reverse Fly
Shoulders · Cable
Lever Seated Reverse Fly
Shoulders · Deltoid Posterior · Leverage machine
Dumbbell Rotation Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Description
An exercise that targets the rear deltoids by pulling apart the rings while leaning forward, maintaining a straight body line.
Save Ring Reverse Fly to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Ring Reverse Fly
- 01Setup
Adjust the rings to approximately hip height. Stand facing the rings, gripping one in each hand with a neutral grip so your palms face each other.
- 02Setup
Lean back into a reverse plank position, keeping your body straight from head to heels, with arms fully extended forward at shoulder height. The more horizontal your body, the greater the difficulty.
- 03
Initiate the movement by squeezing your shoulder blades together and pulling the rings horizontally apart, maintaining only a slight, consistent bend in your elbows.
- 04
Continue pulling until your arms are extended out to the sides, forming a 'T' shape with your body, and your chest feels open. Exhale as you reach the peak contraction.
- 05
Slowly and with complete control, reverse the movement to bring your hands back together, allowing your shoulder blades to protract naturally. Inhale as you return to the starting position.
Tips
- Control the eccentric phase by slowly resisting the rings coming back together, maximizing muscle engagement and building strength.
- Adjust the difficulty by changing your body angle: stand more upright to make it easier or lean further back to increase the challenge.
- Maintain a stable core throughout the entire movement by bracing your abdominal muscles to prevent your hips from sagging or rising.
- Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids and upper back muscles.
Common mistakes
- Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core and glutes to maintain a rigid body line from head to heels.
- Bending your elbows excessively turns the exercise into a row, shifting focus away from the rear deltoids; keep only a slight and consistent bend in your elbows throughout the entire range of motion.
- Shrugging your shoulders towards your ears engages the upper traps instead of the rear deltoids; keep your shoulders depressed and away from your ears to isolate the target muscles effectively.
In the Ellim app, Ring Reverse Fly unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train ring reverse fly?
Get Ellim — FreeQuestions
Is Ring Reverse Fly good for beginners?
Ring Reverse Fly is rated advanced. 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 Ring Reverse Fly?
You need Body weight to perform Ring 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 Ring Reverse Fly?
Control the eccentric phase by slowly resisting the rings coming back together, maximizing muscle engagement and building strength. Adjust the difficulty by changing your body angle: stand more upright to make it easier or lean further back to increase the challenge. Maintain a stable core throughout the entire movement by bracing your abdominal muscles to prevent your hips from sagging or rising. Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids and upper back muscles.
What are common mistakes when doing Ring Reverse Fly?
Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively bracing your core and glutes to maintain a rigid body line from head to heels. Bending your elbows excessively turns the exercise into a row, shifting focus away from the rear deltoids; keep only a slight and consistent bend in your elbows throughout the entire range of motion. Shrugging your shoulders towards your ears engages the upper traps instead of the rear deltoids; keep your shoulders depressed and away from your ears to isolate the target muscles effectively.
Related exercises
Alternate Punching
Chest · Shoulders · Body weight
Bodyweight Bent Over Rear Delt Fly
Shoulders · Body weight
Ring Face Pull
Shoulders · Suspension
Power Sled Rear Fly
Shoulders · Power Sled
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
Track every rep of Ring Reverse Fly.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store