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Shoulders

Reverse Fly

Strengthen your rear shoulders and upper back with reverse flys.

Focuses on the posterior deltoids and upper back, improving shoulder balance and posture.

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How to doTips
Body Part
Shoulders
Level
Intermediate
Muscles
Rear Delts
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Cable Machine
Goal
Hypertrophy
,
Endurance

How to do:

  1. Hold a dumbbell in each hand with a slight bend in your knees.
  2. Bend forward at the waist until your torso is nearly parallel to the floor.
  3. Let the dumbbells hang down, palms facing each other.
  4. Raise your arms laterally to shoulder height, keeping a slight bend in your elbows.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for 10–12 reps.
  7. Perform 3-4 sets.

Tips:

  • Keep your back straight and core engaged.
  • Use a controlled motion to avoid momentum.
  • Exhale as you lift the dumbbells and inhale as you lower them.
  • Focus on squeezing your shoulder blades together at the top.

Similar Exercises

Lateral Raise
Seated Lateral Raise
Front Raise

Related Guides

Best Shoulder Exercises for Capped Delts (2026 Guide)

This exercise in Workout Days

Extensive Routine
Arm Day Blast
Advanced
8 weeks
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