How to do the Dumbbell Reverse Fly
Dumbbell Reverse Fly is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell Reverse Fly demonstration · © GymiaFit
Dumbbell Reverse Fly at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Reverse Fly step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Extend your arms straight down in front of you, palms facing each other.
- 4Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- 5Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Reverse Fly — questions
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Reverse Fly?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Reverse Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Reverse Fly?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Reverse Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.