How to do the Dumbbell Rotation Reverse Fly
Dumbbell Rotation 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 Rotation Reverse Fly demonstration · © GymiaFit
Dumbbell Rotation Reverse Fly at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Rotation Reverse Fly step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- 4Rotate your arms so that your palms are facing downwards.
- 5Slowly lower your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Rotation Reverse Fly — questions
What muscles does the Dumbbell Rotation Reverse Fly work?
The Dumbbell Rotation Reverse Fly primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Rotation 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 Rotation 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 Rotation 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 Rotation 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.