Reverse Fly
Raising light dumbbells out to the sides from a hinged position - isolates the rear shoulders and upper back that keep running posture from collapsing.
Also called: reverse flye, rear delt fly, rear delt flye, bent-over reverse fly, dumbbell reverse fly, rear delt raise
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Hold a light dumbbell in each hand, hinge at the hips until the torso is near parallel to the floor, knees soft, back flat, arms hanging with a slight elbow bend.
How to do the Reverse Fly
- Raise both arms out to the sides until they are level with the shoulders.
- Lead with the elbows and squeeze the shoulder blades together at the top.
- Lower slowly without letting the weights swing.
- Keep the neck long - look at the floor a little ahead of you.
Reverse Fly muscles worked
The Reverse Fly works the rear shoulders and upper back.
Common Reverse Fly mistakes
- Using too much weight and swinging the torso to lift it.
- Rounding the back instead of holding the hinge.
- Shrugging the shoulders toward the ears at the top.
Scale it
Easier: Lighter weights, or do it chest-supported on an incline bench.
Harder: Pause 2 seconds at the top, or slow the lowering phase to 3 seconds.
Pairs well with
Band Pull Apart
Pulling a resistance band apart at chest height — builds rear shoulder and upper back strength while reinforcing good posture.
Face Pull
Pulling a rope attachment toward your face — targets the rear shoulders and upper back, a key exercise for shoulder health.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.