Ring Reverse Fly

Ring Reverse Fly


This exercise involves standing with a resistance band looped around the wrists and pulling the arms apart while squeezing the shoulder blades together. The movement resembles a reverse fly and targets the upper back muscles.

Muscle Group

Equipment Required

Ring Reverse Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend forward at the hips, keeping your back straight and your arms hanging down towards the floor.
  3. Bring your arms up and out to the sides, keeping them straight and parallel to the floor.
  4. As you lift your arms, rotate your wrists so that your palms face up and your thumbs point towards the ceiling.
  5. Pause at the top of the movement, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of reps.

Ring Reverse Fly Form & Visual

Ring Reverse Fly

Ring Reverse Fly Benefits

  • Strengthens the muscles of the upper back and shoulders
  • Improves posture by pulling the shoulders back and down
  • Helps prevent and alleviate shoulder pain and injury
  • Increases range of motion in the shoulders
  • Can be done with minimal equipment and in a variety of settings

Ring Reverse Fly Muscles Worked

  • Rhomboids
  • Trapezius
  • Deltoids
  • Rotator Cuff

Ring Reverse Fly Variations & Alternatives

  • Single Arm Ring Reverse Fly
  • Ring Reverse Fly with External Rotation
  • Ring Reverse Fly with Scapular Retraction
  • Ring Reverse Fly with Bicep Curl
  • Ring Reverse Fly with Tricep Extension