Reverse Fly
The Reverse Fly is a key isolation exercise that targets the rear deltoids, helping to improve shoulder stability and posture. This movement is essential for balancing shoulder development and enhancing upper body strength.
Muscles Worked
Primary
- rear deltoid - This muscle is crucial for shoulder extension and external rotation.
How to Perform
- 1Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend at the hips while keeping your back straight, allowing your arms to hang straight down, palms facing each other.
- 3Engage your core and slightly bend your knees for stability.
- 4Raise your arms out to the sides in a controlled manner, keeping a slight bend in your elbows.
- 5Squeeze your shoulder blades together at the top of the movement.
- 6Pause for a moment at the peak before slowly lowering the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Form Cues
- ✓Keep your neck relaxed and avoid shrugging your shoulders.
- ✓Maintain a neutral spine throughout the movement.
- ✓Focus on squeezing the shoulder blades together at the top.
Common Mistakes
Using too much weight.
Choose a lighter weight to maintain proper form throughout the movement.
Shrugging the shoulders.
Focus on keeping the shoulders down and back during the exercise.
Rounding the back.
Engage your core and maintain a straight back.
Not controlling the motion.
Perform the movement slowly and with control, especially on the way down.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 15-20 repetitions.
Rest Period
Rest for 60 seconds between sets to maintain form.
When to Use
Incorporate this exercise into your upper body or shoulder workout routine.
Progression
Gradually increase the weight as you become more comfortable with the movement.
Variations
Seated Reverse Fly
Perform the exercise while seated to enhance stability and focus on the rear deltoids.
Bent-Over Reverse Fly with Resistance Bands
Use resistance bands for a different tension and range of motion.
Incline Reverse Fly
Perform the exercise on an incline bench to alter the angle and muscle engagement.
Alternatives
This exercise also targets the shoulder muscles, particularly the lateral deltoids.
Face pulls are excellent for targeting the rear deltoids and upper back.
This compound movement engages multiple upper body muscles, including the rear deltoids.
FAQs
What muscles does the Reverse Fly work?
The Reverse Fly primarily targets the rear deltoids.
Is the Reverse Fly good for beginners?
Yes, it is a beginner-friendly exercise that helps improve shoulder strength and stability.
Can I do Reverse Fly without weights?
Yes, you can perform the movement with just your body weight to start.
How often should I do Reverse Fly exercises?
Incorporate them 1-2 times a week for balanced shoulder training.
Related Exercises
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