Zirv Fitness
Strength exercise

Dumbbell Reverse Fly

How to do it

  1. Hold a dumbbell in each hand and hinge forward at the hips until your torso is close to parallel with the floor.
  2. Let your arms hang straight down below your shoulders with a slight bend in the elbows and a flat back.
  3. Brace your core, then raise both dumbbells out to the sides in an arc until your arms are level with your torso.
  4. Squeeze through the shoulders and upper back at the top before slowly lowering the dumbbells back down.
  5. Keep a steady tempo throughout, exhaling as you raise the weights and inhaling as you lower them.
  6. Keep your neck in a neutral position rather than craning it upward to look forward during the lift.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Rear Delts exercises

Cable Face PullCable Rear Delt FlyCable Seated Elbows-Out RowDumbbell Bent Over Lateral RaiseDumbbell Rear Delt RowHumble Row
Type
Strength
Equipment
Dumbbells
Primary muscles
Posterior Deltoid, Rhomboids
Measured in
Reps and weight