The reverse fly trains the rear delts and upper back by moving the arms out to the sides while bent forward at the hips. Strong rear delts help balance heavy pressing, improve posture and make the shoulders look rounder from behind.
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How effective is this exercise for you?
3
Sets
15
Reps
Dumbbell
Equipment
5.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Rear deltoid
📋 How To Perform Reverse Fly
1
Hinge forward at the hips, dumbbells hanging below your chest.
2
Keep a slight bend in your elbows.
3
Raise your arms out to the sides, squeezing your shoulder blades together.
4
Lower slowly back to the start under control.
5
Keep your back flat — don't round your spine to generate momentum.
💡 Benefits of Reverse Fly
Builds the rear deltoids and the muscles between the shoulder blades, which support good posture and shoulder health. It is a simple exercise that works with light dumbbells and needs little equipment.
📈 Sets, Reps & Programming
Do 3 sets of 12 to 20 reps with light dumbbells, after your main pressing and pulling exercises. Hinge forward with a flat back and lift the arms out to the sides.
⚠️ Common Mistakes to Avoid
Using weights so heavy that the back rounds
Lifting with the traps instead of the rear delts
Swinging the torso to move the weights
✅ Pro Tips
Hinge forward with a flat back and lead with the elbows
Squeeze the shoulder blades together at the top
🛡️ Safety Notes
Keep the spine neutral and use light weights. If the lower back tires, perform the exercise seated or with the chest supported on an incline bench.
