Dumbbell Reverse Fly
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell
Primary muscle group
Posterior Deltoid
Secondary muscle groups
Rhomboids, Middle Trapezius
Movement pattern
Horizontal Abduction
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding, Volleyball, Baseball, Tennis
Overview
Purpose. Build the rear deltoids and mid back for shoulder balance and posture.
How it fits the system. A beginner-level horizontal abduction entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Posterior Deltoid
Secondary muscles
Rhomboids, Middle Trapezius
Movement pattern
Horizontal Abduction
Equipment
Dumbbell
Difficulty
Beginner
How to Perform
- Hold light dumbbells and hinge forward until the torso is nearly parallel to the floor.
- Let the arms hang with a soft bend in the elbows.
- Brace the trunk and keep the back flat.
- Raise the dumbbells out to the sides in a wide arc.
- Stop when the arms are level with the torso.
- Lower under control and repeat.
Coaching Cues
- Use much lighter weights than you expect.
- Lead with the elbows, not the hands.
- Keep the neck long and the chin tucked.
Common Mistakes
- Using momentum from the torso.
- Shrugging the shoulders towards the ears.
- Turning it into a row by bending the elbows.
Progressions & Regressions
Progressions
Add load slowly or hold the top position.
Regressions
Perform chest-supported on an incline bench.
When to Use It
When to use
As rear-deltoid and posture work.
When not to use
Rarely contraindicated.
Programming
3 sets of 12 to 20 reps.
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