Dumbbell Reverse Fly
Description
The dumbbell reverse fly is a rear-delt isolation exercise performed bent forward at the hips, lifting dumbbells out to the sides with an overhand grip. It targets the posterior deltoid, mid-traps, and rhomboids. It is functionally similar to the rear lateral raise and rear delt fly — different names for the same movement pattern.
Muscle Group
Equipment Required
Dumbbell Reverse Fly Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing each other.
- Hinge forward at the hips until your torso is roughly parallel to the floor.
- Let the dumbbells hang straight down. Set a slight bend in your elbows and lock it in.
- Brace your core. Keep your back flat and head neutral.
- Lift both dumbbells out to your sides by squeezing your rear delts. Lead with your elbows.
- Continue until your arms are roughly parallel to the floor. Squeeze your shoulder blades together.
- Lower under control back to the start. Use light weight — 12 to 20 reps per set.
- Keep your torso angle fixed. Do not stand up between reps.
Dumbbell Reverse Fly Form & Visual
Dumbbell Reverse Fly Benefits
- Direct rear deltoid isolation
- Improves shoulder balance and posture
- Builds the mid-traps and rhomboids as secondary movers
- Easy to do at home with light dumbbells
- Helps prevent shoulder injuries from pressing imbalances
- Excellent finisher for shoulder or back days
Dumbbell Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Erector spinae (isometric)
Dumbbell Reverse Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Dumbbell Incline Rear Fly
- Cable One-Arm Reverse Fly
- Band Reverse Fly
- Seated Dumbbell Reverse Fly
- Pause Reverse Fly
