Dumbbell Rotation Reverse Fly
Description
The dumbbell rotation reverse fly performs the standard bent-over reverse fly with an added wrist rotation at the top of each rep. As your arms reach full extension out to the sides, you rotate the dumbbells so the thumbs point up. The rotation hits the rear delts and external rotators of the shoulder together.
Muscle Group
Equipment Required
Dumbbell Rotation Reverse Fly Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend forward at the hips with a flat back until your torso is roughly parallel to the floor.
- Allow the dumbbells to hang below your chest with palms facing each other.
- Brace your core and pull your shoulders back.
- Raise the dumbbells out to the sides with a slight bend in the elbows.
- As your arms reach shoulder height, rotate your wrists so thumbs point up.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back down with control while reversing the rotation.
Dumbbell Rotation Reverse Fly Form & Visual
Dumbbell Rotation Reverse Fly Benefits
- Trains rear delts and external rotators together
- Builds shoulder health and balance
- Improves posture
- Adds rotator cuff strength
- Useful for shoulder injury prevention
- Builds rear delt size
Dumbbell Rotation Reverse Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
- Rotator cuff (infraspinatus, teres minor)
Dumbbell Rotation Reverse Fly Variations & Alternatives
- Dumbbell Reverse Fly
- Bent Over Reverse Fly
- Face Pull
- Cable Reverse Fly
