Lie chest-down on a 30–45° incline bench and lift dumbbells out to the sides in a wide arc, working the posterior deltoids and upper back.
How to do the Reverse Fly (Dumbbell)#
- Set an incline bench to about 30–45° and lie chest-down so your torso is supported.
- Hold a dumbbell in each hand (or perform one arm at a time) with arms hanging and a slight bend in the elbows.
- Retract your shoulder blades and raise the weights out to the sides in a controlled arc until your arms are roughly parallel to the floor.
- Hold briefly at the top with tension across the rear delts and upper back.
- Lower the dumbbells slowly back to the starting position under control and repeat.
Muscles worked#
- Primary: Rear delts
- Secondary: Upper back, Traps
Common mistakes#
- Swinging the torso to generate momentum.
- Bending the elbows excessively and turning the move into a row.
- Shrugging the shoulders upward during the lift.
