Dumbbell Reverse Fly

Dumbbell Reverse Fly


This exercise involves holding a dumbbell in each hand and bending forward at the waist while keeping the back straight. The arms are then lifted out to the sides, squeezing the shoulder blades together, before slowly lowering back down. This exercise targets the muscles of the upper back and shoulders.

Muscle Group

Equipment Required

Dumbbell Reverse Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the floor, with your palms facing each other.
  4. Engage your shoulder blades and lift your arms out to the sides, keeping them straight, until they are parallel to the floor.
  5. Hold for a moment, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Reverse Fly Form & Visual

Dumbbell Reverse Fly

Dumbbell Reverse Fly Benefits

  • Strengthens the muscles of the upper back, specifically the rear deltoids and rhomboids
  • Improves posture by pulling the shoulders back and down
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Increases shoulder mobility and range of motion
  • Can be done with light weights and minimal equipment, making it accessible for most people

Dumbbell Reverse Fly Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Infraspinatus
  • Terres minor

Dumbbell Reverse Fly Variations & Alternatives

  • Dumbbell Bent Over Reverse Fly
  • Dumbbell Incline Reverse Fly
  • Dumbbell Seated Reverse Fly
  • Cable Reverse Fly
  • Machine Reverse Fly