HyperBody
Exercise library · Shoulders

Reverse Fly.

Isolation movement targeting the rear deltoids and upper back for improved posture and shoulder health.

IntermediateDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Rear delts
Secondary
Mid traps · Rhomboids
The play-by-play

How to do it.

  1. Step 01

    Hold a dumbbell in each hand and hinge at your hips, keeping your back straight.

  2. Step 02

    Let the dumbbells hang directly below your shoulders, palms facing each other.

  3. Step 03

    Keep a slight bend in your elbows throughout the movement.

  4. Step 04

    Raise the dumbbells out to the sides in an arc, squeezing your shoulder blades.

  5. Step 05

    Lift until your arms are parallel to the floor or slightly above.

  6. Step 06

    Slowly lower the dumbbells back to the starting position with control.

What separates good from great

Pro cues.

  • Focus on squeezing your shoulder blades together, not just lifting the weight.

  • Avoid shrugging your shoulders towards your ears.

  • Use light to moderate weights to maintain strict form.