Reverse Fly.

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.

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.

Questions, answered.

What is the Reverse Fly?

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

What muscles does the Reverse Fly work?

The Reverse Fly primarily works your rear delts. It also recruits your mid traps and rhomboids as secondary movers.

What equipment do I need for the Reverse Fly?

You need dumbbells to perform the Reverse Fly.

How many sets and reps should I do for the Reverse Fly?

A typical prescription for the Reverse Fly is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Reverse Fly good for beginners?

The Reverse Fly is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.