Reverse Fly
Primary
Back
Secondary
Rear deltoids, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Reverse Fly is a isolation pulling movement that primarily targets your back. Use for rear delt development.
Everything You Need to Know About the Reverse Fly
The Reverse Fly is a good for beginners exercise that targets your Rear deltoids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rear delt development. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Reverse Fly work?
Primary
Secondary
Stabilizers
Step-by-step: Reverse Fly
- 1
Bend over at the hips.
- 2
Hold dumbbells with palms facing each other.
- 3
Let arms hang straight down.
- 4
Raise arms out to the sides.
- 5
Squeeze shoulder blades together.
- 6
Lower with control for optimal results.
What are the best tips for the Reverse Fly?
Keep slight bend in elbows.
Don't swing the weights.
Focus on rear delts.
Light weight, good form.
Mistakes to watch for on the Reverse Fly
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Reverse Fly takes work away from your Rear deltoids and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Too heavy weight for optimal results.
Loading more weight than you can control on the Reverse Fly forces compensatory movement patterns that bypass your Rear deltoids. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rounding back which increases risk of spinal injury.
A compromised back position during the Reverse Fly puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Reverse Fly?
All fitness levels looking to build strength and muscle definition.
How to Program the Reverse Fly
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.
What are good alternatives to the Reverse Fly?
Other Variations
- Seated Reverse Fly
- Cable Reverse Fly
- Machine Reverse Fly
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Use light weight.
- Don't swing.