Reverse Dumbbell Fly

Exercise Details for Reverse Dumbbell Fly

  • Primary Muscle
    Rear Delt
  • Secondary Muscle
  • Equipment
  • Level

Why Should You do Reverse Dumbbell Fly?

The exercise can be performed standing, sitting on a bench, or with the chest lying on a bench with the face down. In all three cases, it is about getting your upper body to lie as parallel to the floor as possible without bending your back; it should always be straight or slightly swayed. If you perform the exercise standing up, you should bend your legs and remember to push your butt back when you bend your upper body. If you do not come down entirely with your upper body parallel to the floor, there is no danger; you can perform the exercise with a tilted upper body. If you have great difficulty getting down with your upper body, perhaps it is better to perform the exercise lying on a bench.

You hold a dumbbell in each hand and the palms of your hands should point towards each other. Pinch the shoulder blades together and slightly bend your elbows. This is your starting position.

Then, with almost straight arms, slowly lift the dumbbells to the side until they are level with your upper body. In the top position, the arms should be horizontal with the floor. Hold in this position and squeeze the muscles between the shoulder blades for a few seconds before slowly bringing the weight back down.

The exercise should be noticed between your shoulder blades and on the back of your shoulders. If your lats and other back muscles start to take over then you are lifting too heavy. Lower the weight and remember to perform it at a slow pace.

Tips for Reverse Dumbbell Fly

  • Do not pull your shoulders up towards your ears when pulling the dumbbells.
  • Have a straight neutral back
  • Use a light weight to maintain contact with the rear shoulders
  • Squeeze your shoulder blades together in the top position
  • The elbows should be slightly bent but fixed; you should not change their position during the movement
  • Vary the position between standing, sitting, and lying down
  • Perform this exercise with many repetitions (e.g., 15)
  • Lower the weight calmly and slowly, always with tension in the muscle you are exercising.

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