Primary
Back
Secondary
Rear deltoids, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Preview a first week that includes Reverse Fly
MySetPlan shows you when to use Reverse Fly, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Reverse flyes target your rear deltoids and upper back by spreading your arms apart against resistance. Bend over, let dumbbells hang, and raise them out to the sides in a wide arc. Light weight goes a long way—this is isolation work, not a strength test.
When to use it
Use for rear delt development.
Who it's for
All fitness levels looking to build strength and muscle definition.
Think about leading with your elbows, not your hands. Pinch your shoulder blades together at the top. If you are swinging the weights or using your body, you are too heavy.
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We slot it into the right day with sets, reps, and progression you can follow.
Bend over at the hips.
Hold dumbbells with palms facing each other.
Let arms hang straight down.
Raise arms out to the sides.
Squeeze shoulder blades together.
Lower with control for optimal results.
Keep slight bend in elbows.
Don't swing the weights.
Focus on rear delts.
Light weight, good form.
Use reverse flyes at the end of your back or shoulder workout for rear delt isolation. They balance all the pressing most people do and help with posture. Pair with face pulls for complete rear delt coverage.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse Fly makes the movement harder to control and can shift work away from your Rear deltoids. Use a load you can move smoothly through the intended range.
Too heavy weight for optimal results.
Loading more weight than you can control on the Reverse Fly often creates compensations that shift work away from your Rear deltoids. Reduce the load until each rep follows the intended path.
Rounding back which increases risk of spinal injury.
Changing your back position during the Reverse Fly can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45s.
MySetPlan places Reverse Fly inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Reverse Fly — and builds them into a monthly program. Every set, every rep, planned out.
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Reverse Fly
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Frequently Asked Questions About the Reverse Fly
The Reverse Fly primarily targets the Rear deltoids, making it an effective exercise for back development. Secondary muscles worked during the Reverse Fly include Rhomboids, Middle trapezius, providing additional training stimulus. Stabilizer muscles engaged include Erector spinae.
Yes, the Reverse Fly is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Reverse Fly, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Reverse Fly can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Reverse Fly include: Face Pull, Band Pull-Apart. These exercises target similar muscle groups as the Reverse Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.