Dumbbell Reverse Fly

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie chest-down on the bench with your chin just over the top edge and feet firmly planted on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down.

How to do it

1. Maintaining a slight bend in your elbows, exhale as you raise the dumbbells out to your sides in a wide arc.
2. Lift until your arms are parallel to the floor, focusing on pulling with your rear delts rather than your hands.
3. Squeeze your shoulder blades together at the top of the movement for a brief pause.
4. Inhale as you slowly lower the dumbbells back to the starting position with a controlled 2-second tempo.

Form checklist

• Keep your chest glued to the bench to prevent using momentum.
• Maintain a neutral spine by looking slightly down, avoiding neck extension.
• Keep your shoulders down and away from your ears to prevent excessive upper trap involvement.
• Ensure the movement occurs at the shoulder joint, keeping the elbow angle fixed.

Pro tips

• Imagine pushing the dumbbells away from your body toward the side walls rather than just lifting them up.
• Lead the movement with your elbows and keep your pinkies slightly higher than your thumbs at the peak of the contraction.
• Focus on a 'mind-muscle connection' by visualizing your rear deltoids pulling the weight apart.

Make it harder

• Add a 2-second isometric hold at the top of every repetition.
• Perform a 'mechanical drop set' by switching to a standing bent-over position once you reach failure on the bench.

Frequently asked

What muscles does the dumbbell reverse fly work?

The dumbbell reverse fly primarily targets the rhomboids and trapezius.

What equipment do you need for the dumbbell reverse fly?

The dumbbell reverse fly uses dumbbell.

Is the dumbbell reverse fly good for beginners?

The dumbbell reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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