Dumbbell Reverse Fly

Bend at the hips with dumbbells hanging under your chest. With elbows slightly bent, raise your arms out to the sides until parallel to the floor. Squeeze your shoulder blades and lower with control.

SHOULDERS · PULL

Dumbbell Reverse Fly: how the movement is executed

How it is executed

Bend at the hips with dumbbells hanging under your chest.
With elbows slightly bent, raise your arms out to the sides until parallel to the floor.
Squeeze your shoulder blades and lower with control.

Muscles worked: Shoulders
Primary muscle: Rear delt
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Intermediate
What it is for: Hypertrophy

Watch the full tutorial

Variations and substitutions

Bent-Over Cable Y-RaiseCable · Single handle Incline Prone Dumbbell Rear Delt FlyDumbbell Machine Reverse FlyMachine Cable Reverse FlyCable Single-Arm Cable Rear Delt FlyCable

Routines that program it

Four-day upper/lower split3 sets a week

Shoulders exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Personal training softwareRoutines, clients, chat and business metrics in a single platform. Build routines by hand or with AI — your call.Kaizer vs My PT HubHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Running pace calculatorWhat pace you are running

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Dumbbell Reverse Fly

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?