Dumbbell Reverse Fly

Dumbbell Reverse Fly

The dumbbell reverse fly is a powerful exercise that targets the muscles in your upper back and shoulders. It is a fantastic way to strengthen and sculpt your posterior deltoids, rhomboids, and trapezius muscles. This exercise focuses on improving your posture, enhancing your upper body strength, and promoting shoulder stability. To perform the dumbbell reverse fly, you will need a pair of dumbbells and a flat bench. Start by standing with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, palms facing towards your torso. Bend forward at the hips, maintaining a straight back, and place your forehead or chest on the bench. Let your arms hang down on either side of your torso, with a slight bend in your elbows. Engage your core and keep your neck in a neutral position throughout the exercise. Next, exhale and lift both dumbbells out to the side, squeezing your shoulder blades together. The movement should come from your shoulder joint, keeping your arms straight but with a slight bend in the elbow. Pause for a brief moment when your arms are parallel to the floor. Inhale as you slowly lower the dumbbells back to the starting position, controlling the movement. Repeat for the desired number of repetitions, maintaining proper form and focusing on the contraction of the back muscles. Remember to start with lighter weights if you are new to this exercise and gradually increase the resistance as you become more comfortable. It is essential to maintain proper form throughout, focusing on a controlled and fluid motion to prevent injury. Incorporating the dumbbell reverse fly into your workout routine can help balance out your upper body strength, improve posture, and contribute to a more defined back and shoulders. As with any exercise, ensure you consult with a fitness professional to determine if it is suitable for your individual fitness level and goals.


  • Stand up straight with a dumbbell in each hand, palms facing your body.
  • Bend your knees slightly and lean forward at the waist, keeping your back straight.
  • Maintain a slight bend in your elbows and raise your arms out to the sides until they are parallel to the floor. Keep your elbows slightly bent throughout the movement.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form to engage the targeted muscles effectively.
  • Increase the weight gradually to challenge your muscles and promote progress.
  • Start with lighter weights and gradually increase intensity as you become more comfortable with the exercise.
  • Engage your core muscles throughout the movement to stabilize your body and prevent excessive arching or rounding of the back.
  • Incorporate a brief pause at the top of each repetition to maximize muscle contraction and enhance results.
  • Perform the exercise in a controlled manner, avoiding any swinging or jerking motions.
  • Ensure that your shoulder blades are squeezed together at the top of the movement to fully activate the rear deltoids.
  • Keep a slight bend in your elbows to avoid excessive strain on the joint.
  • Don't lock your knees; maintain a slight bend in them throughout the exercise.
  • Focus on your breathing and exhale during the exertion phase of the movement.


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