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Exercise guide
Dumbbell Reverse Fly
A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.
What this exercise works
- Muscles
- posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hinge forward at the hips holding dumbbells with arms hanging down.
- Keep your back flat and knees slightly bent.
- Raise the dumbbells out to the sides until level with your shoulders.
- Squeeze your shoulder blades together at the top.
- Lower the dumbbells back with control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Use a light weight so the rear delts do the work, not momentum.
- Squeeze your shoulder blades together at the top.
- Keep a soft, fixed bend in your elbows throughout.