Reverse Fly
beginner Isolation
Primary Rear delts
Secondary
Traps Rhomboids
Equipment
dumbbells
Table of Contents
Stand with feet hip-width apart, hinge forward at the hips until your torso is roughly 45 degrees to the floor, and let the dumbbells hang below your chest. With a slight bend in your elbows, raise the dumbbells out to the sides in a wide arc until your arms are roughly in line with your shoulders. Squeeze your rear delts at the top, then lower with control.
Pro Tips
- Keep your torso angle fixed — do not rise up as you lift the weight
- Think about pulling your elbows toward the ceiling rather than swinging the dumbbells
- Use a light weight and focus on the squeeze — rear delts respond to volume, not load
Variations & alternatives
Useful tools
Track Reverse Fly in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
