Dumbbell Reverse Fly
Auto DetectedA bent-over, isolation movement using dumbbells that targets the rear deltoids to improve shoulder stability and posture. Commonly used for hypertrophy and balancing shoulder strength.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts, Medial Delts
Traps
6/10Mid Traps, Lower Traps
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods for high volume/hypertrophy work.
How to Perform
Stand holding dumbbells and hinge forward at the hips, maintaining a flat back until your torso is near parallel to the floor. Let the dumbbells hang beneath your chest with palms facing each other.
- Maintain a neutral spine and a slight bend in your elbows.
- Squeeze your shoulder blades together and raise the dumbbells out to the sides.
- Continue lifting until your arms are approximately parallel to the floor.
- Pause briefly at the top to focus on the rear shoulder contraction.
- Slowly control the dumbbells back down to the starting position.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Maintain flat back
- Elbows slightly bent
- Lift with rear delts
Breathing
Inhale as you lower the weights, and exhale forcefully as you pull the weights up and contract the rear deltoids.
Tempo
2-1-1
Range of Motion
The movement spans from the weights hanging beneath the chest to the arms being abducted outward until parallel to the floor.
Safety
Safety Notes
- Use light to moderate weight to ensure form quality.
- Avoid if you have acute lower back pain.
- Ensure spine remains neutral (flat) throughout the movement.
Spotting
Not recommended; use lighter weight if form breaks down.
Common Mistakes
- Rounding the upper or lower back
- Using momentum to swing the weights
- Shrugging the shoulders towards the ears
- Lifting the arms too high past shoulder level
When to Avoid
- Acute lower back pain or disc issues
- Severe shoulder impingement
Flexibility Needed
- Adequate hip hinge flexibility
- Sufficient thoracic extension (flat back)
Build Up First
- Competency in the hip hinge pattern
- Basic torso bracing ability
Also known as
Dumbbell Rear Delt Fly, Bent Over Dumbbell Reverse Fly, Seated Reverse Fly, Rear Delt Fly, Butterfly Raise
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