Dumbbell Rotation Reverse Fly

Dumbbell Rotation Reverse Fly

The Dumbbell Rotation Reverse Fly is a fantastic exercise that targets your rear delts (posterior shoulder muscles), upper back, and core muscles. This exercise helps improve posture, strengthens the muscles that support your shoulder blades, and enhances overall upper body strength and stability. To perform the Dumbbell Rotation Reverse Fly, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Hold the dumbbells with an overhand grip and extend your arms in front of you at shoulder height, palms facing each other. Next, engage your core and slightly tilt forward at the hips, maintaining a neutral spine. Gently squeeze your shoulder blades together and begin to externally rotate your arms out to the sides, while maintaining a slight bend in your elbows. Keep your arms in line with your shoulders throughout the movement. As you rotate your arms, visualize squeezing your shoulder blades together, feeling a contraction in your upper back. Hold the position briefly, then slowly return to the starting position with control. It's important to choose an appropriate weight of dumbbells that allows you to execute the movement with proper form and control. If you're a beginner, start with lighter weights and gradually increase as you become more comfortable and confident performing the exercise. Incorporating the Dumbbell Rotation Reverse Fly into your workout routine can help improve shoulder stability, enhance your posture, and contribute to a well-rounded upper body workout. Give it a try and feel the burn in those upper back muscles!


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing towards your body.
  • Bend your knees slightly to stabilize your lower body and hinge forward at the waist, keeping your back straight.
  • With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor.
  • Pause for a second, then slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended number of repetitions.
  • Make sure to squeeze your shoulder blades together as you lift your arms.
  • Focus on using your shoulder and back muscles to perform the movement, rather than relying on momentum.
  • Control the movement throughout the entire exercise and avoid using excessive weight if it compromises your form.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Increase the weight gradually to challenge your muscles
  • Engage your core muscles for stability
  • Perform the exercise in a slow and controlled manner
  • Don't rush through the movement; focus on the mind-muscle connection
  • Keep your shoulders relaxed and avoid shrugging
  • Breath out as you lift the dumbbells and breath in as you lower them
  • Experiment with different grip variations to target muscle groups differently
  • Combine the exercise with other upper body exercises for a full workout
  • Always warm up before starting the exercise to prevent injuries


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