The reverse fly is a strengthening exercise that targets the posterior deltoid muscles, which lie behind your shoulder joints and move your upper arms away from each other from in front of your chest, and the rhomboids and trapezius muscles, which are situated within your upper back and work to retract, or pull back, the scapula bones. Performing the exercise regularly helps the involved muscles function effectively and may prevent certain musculoskeletal injuries. There are multiple variations of the reverse fly that you can perform using dumbbells.
Bent-Over Reverse Fly
Step 1
Stand with your feet about shoulder-width apart and your toes directed forward. Hold dumbbells in front of your thighs with your palms facing each other.
Step 2
Flex your knees and bend forward at your waist until your torso is nearly parallel to the floor. Let your arms hang below your chest, keeping your palms facing inward. Extend your neck so your eyes gaze forward, not downward.
Step 3
Arc the weights away from each other and upward to shoulder height, then lower them slowly to the starting position and repeat. Keep your legs and torso stable throughout the movement.
Inclined Reverse Fly
Step 1
Lie face down on an incline bench with your toes on the floor. Hold a dumbbell in each hand and extend your arms in front of your chest, perpendicular to your torso, with your palms facing each other.
Step 2
Lift the weights sideways, away from the center of your body, to shoulder height, then let them back down slowly and repeat.
Step 3
Allow your elbows to flex slightly throughout the movement, and avoid rotating your forearms and upper arms.
Lying Reverse Fly
Step 1
Elevate a flat bench so your arms will not touch the floor when hanging downward while you're lying face down. Make sure the bench is secure so it doesn't move while you're performing the exercise.
Step 2
Lie on your belly on top of the bench with your toes on the ground for support. Extend your arms directly below your chest, perpendicular to the floor, while holding dumbbells. Turn your hands so your palms face each other.
Step 3
Move your hands away from each other and upward until your arms are pointed away from your shoulders, parallel to the floor, then return to the starting position slowly and repeat.
Seated Reverse Fly
Step 1
Sit on a bench or chair with your knees flexed and feet flat on the floor. Hold dumbbells at your sides with your palms facing inward.
Step 2
Bend forward at your waist, bringing your chest toward your knees as far as possible. Move your arms forward, letting them hang just outside your lower thighs.
Step 3
Arc the dumbbells outward and upward until they're extended directly away from your shoulders, then lower them slowly and repeat. Keep your torso stable throughout the movement.
Tips and Warnings
- Start with a weight you can lift for one to three sets of 12 to 15 repetitions with perfect technique, then progressively increase the weight and decrease the number of repetitions over time.
- Lifting weights can cause musculoskeletal injuries if you use improper techniques or try to use too much weight.
Things You'll Need
- Incline bench
- Flat bench
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx: Dumbbell Rear Lateral Raise
- American Council on Exercise: Incline Reverse Lateral Dumbbell Raise
- ExRx: Dumbbell Lying Rear Lateral Raise
- ExRx: Dumbbell Seated Rear Lateral Raise
Member Comments