Smart Workout Diary

Dumbbell Reverse Fly

The dumbbell reverse fly is a shoulder isolation exercise performed by raising dumbbells out to the sides from a hip-hinged position. It primarily targets the rear deltoids and also involves the upper back muscles that control the shoulder blades. It supports shoulder balance, upper-body posture, and pulling strength.

Demonstration

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

Instructions

  1. Set up: Hold a dumbbell in each hand, stand with feet about hip-width apart, and soften your knees.
  2. Hinge forward: Push your hips back and lean your torso forward while keeping your back neutral and your chest open. Let the dumbbells hang below your shoulders with palms facing each other.
  3. Raise the weights: Keeping a slight bend in your elbows, lift both arms out and back until your upper arms are roughly in line with your torso. Squeeze your shoulder blades gently without shrugging.
  4. Return with control: Lower the dumbbells slowly to the start, keeping your torso still. Use a load that allows controlled repetitions without swinging.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: Think about moving your elbows wide rather than throwing the dumbbells upward.
  2. Keep the neck relaxed: Do not shrug toward your ears; keep the shoulders down as you lift.
  3. Use light loads: Rear deltoids respond well to slow, controlled repetitions, while excessive weight often causes swinging.
Exercise library