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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Reverse Fly

The dumbbell reverse fly is an exercise that targets the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed by hinging at the hips, keeping the back straight, and lifting dumbbells out to the sides in a controlled manner.

Dumbbell Reverse Fly demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Reverse Fly, step by step

  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 in front of you, palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Reverse Fly →

Muscles worked

Dumbbell Reverse Fly works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Reverse Fly in SPLYT

Dumbbell Reverse Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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