Dumbbell Reverse Flies

Reverse Flies is an effective isolation exercise that targets the back of the shoulders (back part of the deltoid muscle) and upper back , including the rhomboids and trapezius. This exercise helps to improve posture, increases shoulder strength, and counteracts the effect of too much forward bending in everyday life, which can lead to poor posture.

Correct Form and Technique

How to perform Reverse Flies correctly:

  1. Starting position: Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend your hips forward and let your arms hang straight down towards the floor with your palms facing each other. Keep a neutral spine and tighten your core.
  2. Raise your arms: With a slight bend in your elbows, raise your arms out to the side until they are in line with your shoulders. Squeeze your shoulder blades together at the top of the movement.
  3. Controlled lowering: Slowly lower the dumbbells back to the starting position. Be sure to keep your movement controlled and avoid using momentum.
  4. Breathe: Exhale as you lift the dumbbells up, and inhale as you lower them back.

Watch this video for proper technique:

Common Errors

To maximize the effectiveness of Reverse Flies and avoid injury, avoid these common mistakes:

  • Too heavy weight: Use weights that allow you to maintain good form. Too heavy weights can cause you to lose control and use momentum.
  • Round back: Make sure your back remains straight throughout the exercise. A curvature of the back can lead to injuries.
  • For fast movement: Perform the exercise slowly and controlled to ensure maximum activation of the back of the shoulders and upper back.

Modifications and Variations

Here are some ways to adapt or vary Reverse Flies to make the exercise easier or more challenging:

  • Lighter weights: If you're a beginner, use lighter dumbbells to focus on proper technique.
  • Seated reverse flies: Perform the exercise while sitting on a bench with your upper body leaning forward for extra support.
  • Cable machine: Use a cable machine to maintain consistent resistance throughout the movement.

Repetitions and Sets

Recommended reps and sets of Reverse Flies based on your fitness level:

  • Beginners: Start with 3 sets of 10-12 repetitions with light dumbbells.
  • Intermediate: Perform 4 sets of 12-15 repetitions with moderate weight.
  • Advanced: Complete 4-5 sets of 15-20 repetitions with heavier weights for maximum activation of the back of the shoulders.

Breathing technique

Breathing technique is important to maintain control during Reverse Flies :

  • Breathe in: Breathe in before raising your arms to the side.
  • Exhale: Exhale as you raise your arms and squeeze your shoulder blades together.
Back to blog