Ring Reverse Fly
Description
The ring reverse fly is a rear deltoid exercise performed gripping gymnastic rings in an inverted row position, then pulling the rings apart with wide elbows in a fly motion. The bodyweight and ring instability provide a unique challenge for the rear delts, mid-traps, and rhomboids.
Muscle Group
Equipment Required
Ring Reverse Fly Instructions
- Set gymnastic rings at roughly hip height. Grip the rings and lean back into an inverted row position.
- Start with arms extended forward, palms facing each other.
- Set your body in a straight line from heels to head.
- Pull the rings apart and out to the sides in a wide fly arc, leading with your elbows.
- Squeeze your rear delts and shoulder blades together at full extension.
- Slowly return the rings together in front of you.
- Adjust body angle for difficulty — more horizontal is harder.
- Aim for 10 to 15 reps per set.
Ring Reverse Fly Form & Visual
Ring Reverse Fly Benefits
- Bodyweight rear delt isolation on rings
- Ring instability adds stabilizer demand
- Builds rear delts and mid-traps
- No bench or dumbbells needed
- Scalable by adjusting body angle
- Builds shoulder balance
Ring Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Core (stabilizer)
Ring Reverse Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Lever Seated Reverse Fly
- Suspended Row
- TRX Y-Raise
- Ring Face Pull
