Strength Training · Bodybuilding
Reverse Dumbbell Fly
The reverse dumbbell fly is a bent-over arm raise that trains the backs of your shoulders and upper back. You lift the weights out to your sides while keeping your torso steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Hinge forward at your hips with slightly bent knees until your torso is nearly parallel to the floor.
- Let the dumbbells hang below your shoulders with palms facing each other, keeping a slight bend in your elbows.
- Raise the dumbbells out to your sides until your upper arms are roughly level with your torso.
- Lower the dumbbells slowly to the hanging position.
Form cues
- Keep your neck in line with your spine
- Keep your wrists straight
- Breathe out as you lift
Common mistakes
- Turning the fly into a rowKeep the same slight elbow bend throughout the lift rather than bending your elbows to pull the weights inward.
- Shrugging toward your earsKeep your shoulders away from your ears as your arms rise.
- Swinging the weightsUse lighter dumbbells if you need to bounce your torso to lift them.
Safety
Weights that are too heavy or lifted beyond a comfortable range can irritate your shoulders. Holding the unsupported bent-over position can also strain your lower back as fatigue builds.
- Start with a light warm-up set to check your shoulder comfort.
- Stop the lift before any shoulder pinching rather than forcing more height.
- End the set if you cannot maintain your back position.
Choose a chest-supported version if the bent-over position bothers your lower back, and seek professional advice for persistent shoulder or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough control to perform about two more clean repetitions.