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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Rotation Reverse Fly

The dumbbell rotation reverse fly is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius and rhomboids. It involves hinging at the hips and lifting dumbbells out to the sides with a rotational component.

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

How to do Dumbbell Rotation Reverse Fly, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
  4. Rotate your arms so that your palms are facing downwards.
  5. Slowly lower your arms back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

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

Track Dumbbell Rotation Reverse Fly in SPLYT

Dumbbell Rotation 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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