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đŸ’ª Strength Beginner

Reverse Fly

An isolation exercise targeting the rear deltoids and upper back muscles for improved posture.

Muscle Groups

Rear Deltoids Rhomboids Trapezius

Equipment Needed

Dumbbells

The reverse fly targets the often-neglected rear deltoids and upper back muscles. It’s excellent for balancing out pressing movements and improving posture.

How to Perform

  1. Setup: Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor. Let the weights hang straight down with palms facing each other.

  2. Position: Keep a slight bend in your elbows and maintain a flat back. Your knees should be slightly bent for stability.

  3. Raise: Lift the dumbbells out to the sides in an arc motion, squeezing your shoulder blades together. Lead with your elbows.

  4. Top Position: Raise until your arms are roughly parallel to the floor, forming a T with your body.

  5. Lower: Slowly lower the weights back to the starting position with control.

Tips

  • Use lighter weights and focus on the squeeze
  • Keep your torso stationary—don’t swing
  • Lead with your elbows, not your hands
  • Squeeze your shoulder blades at the top

Variations

  • Seated Reverse Fly: Bent over while seated
  • Chest-Supported Reverse Fly: Lying on incline bench
  • Cable Reverse Fly: Using cable machine
  • Machine Reverse Fly: Using pec deck in reverse

Common Mistakes

  • Using too much weight
  • Swinging the torso for momentum
  • Not achieving full range of motion
  • Straightening the arms completely