Smart Workout Diary

Dumbbell Alternating Reverse Fly

The dumbbell alternating reverse fly is a bent-over upper-back and shoulder exercise in which one arm is raised out to the side at a time. It primarily trains the rear deltoids and also engages the upper back, helping develop shoulder balance, posture, and pulling strength.

Demonstration

Dumbbell Alternating Reverse Fly — demonstration 1
Dumbbell Alternating Reverse Fly — demonstration 2

Instructions

  1. Set up: Stand with feet about hip-width apart, holding a dumbbell in each hand with palms facing inward.
  2. Hinge forward: Soften the knees and hinge at the hips until your torso is close to parallel with the floor. Keep your back neutral, chest long, and neck in line with your spine.
  3. Raise one arm: With a slight bend in both elbows, lift one dumbbell out to its side until the upper arm is roughly level with your torso. Lead with the elbow and keep the shoulder away from the ear.
  4. Lower with control: Lower the dumbbell slowly to the start without twisting your torso, then repeat with the other arm. Continue alternating while keeping the hips and spine still.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use light resistance: Choose dumbbells that let you lift without swinging or rotating your trunk.
  2. Keep the shoulder blades controlled: Think of reaching the arm wide rather than forcefully pinching the shoulder blades together.
  3. Protect your lower back: Maintain the hip hinge and neutral spine; stop and reset if you cannot hold that position.
Exercise library