Smart Workout Diary

Dumbbell Seated Alternating Reverse Fly

The dumbbell seated alternating reverse fly is a seated bent-over shoulder exercise in which one arm is raised out to the side at a time. It primarily trains the rear deltoids, with assistance from the upper back muscles that control the shoulder blades. It supports shoulder balance, upper-body posture, and rear-shoulder strength.

Demonstration

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

Instructions

  1. Set up: Sit on the front edge of a bench with a light dumbbell in each hand and your feet planted firmly on the floor.
  2. Hinge forward: Bend at the hips until your chest is close to your thighs. Keep your back long, neck neutral, and arms hanging below your shoulders with palms facing inward.
  3. Raise one arm: Keeping a soft bend in the elbow, lift one dumbbell out and slightly back until the upper arm is roughly level with the shoulder. Keep the torso still.
  4. Control the return: Lower the dumbbell slowly to the start without letting the shoulder roll forward.
  5. Alternate sides: Repeat with the other arm. Continue alternating smoothly, then finish each repetition with both weights under control.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use light resistance: Choose a load that lets you lift without swinging the torso or shrugging.
  2. Lead with the elbow: Think about moving the elbow outward rather than throwing the hand upward.
  3. Keep the shoulder blades controlled: Gently draw the shoulder blade back as you lift, but do not forcefully squeeze or arch the lower back.
  4. Breathe steadily: Exhale during the lift and inhale as you lower under control.
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