Reverse Fly
Shoulders
Weight & Reps
Dumbbell
The reverse fly targets the posterior deltoid and upper back muscles. Perform by hinging forward and raising dumbbells out to the sides with a slight bend in the elbows.
How to Do Reverse Fly
- Hinge at the hips until your torso is close to parallel with the floor
- Let the dumbbells hang below you with palms facing each other
- Raise the dumbbells out to the sides, squeezing your rear delts at the top
- Keep your elbows fixed at a slight bend throughout — don't straighten or bend further
Form Cues
- Hinge at the hips until your torso is close to parallel with the floor
- Let the dumbbells hang below you with palms facing each other
- Raise the dumbbells out to the sides, squeezing your rear delts at the top
- Keep your elbows fixed at a slight bend throughout — don't straighten or bend further
Common Mistakes to Avoid
- Not hinging forward enough, which turns it into a lateral raise targeting the side delts
- Using too much weight and turning the movement into a body swing
- Pulling the dumbbells too far back instead of out to the sides — keep the movement perpendicular to your torso
Muscles Worked
Primary
Posterior Deltoid
Rhomboids
Secondary
Trapezius (Middle)
Infraspinatus
Teres Minor
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the reverse fly work?
Reverse flys primarily target the posterior (rear) deltoid and rhomboids, with secondary activation of the middle trapezius, infraspinatus, and teres minor.
How much should a beginner reverse fly?
Beginners typically start with 5-10 lb (2-4.5 kg) dumbbells. The rear delt is a small muscle — use light weight and focus on the squeeze at the top.
Reverse fly vs face pull — which is better?
Face pulls include an external rotation component that's better for shoulder health, while reverse flys isolate the rear delt more directly. Face pulls are better for prehab; reverse flys are better for rear delt hypertrophy.
Watch Form Guide on YouTube
Search for Reverse Fly tutorials
Track Reverse Fly in IronStreak
Track your Reverse Fly progress privately — all data stays on your device. No account required. Free on iOS.