Reverse Dumbbell Fly

Beginner Level of Difficulty

The reverse fly is a shoulder exercise that trains the posterior deltoid and upper back. When this exercise is done correctly it helps maintain proper positioning in the shoulder girdle and helps to maintain proper posture.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

reverse dumbbell fly - step 1

Step 1

Bend your knees and keep your back straight while bending right over and with your arms hanging down in front of you.

reverse dumbbell fly - step 2

Step 2

Raise your arms until they are level with your shoulders and pause.

reverse dumbbell fly - step 3

Step 3

Lower arms back down to the starting position and repeat.