Reverse Flyes (Dumbbell)

Muscles Worked

Primary

Back

Quick Cues

1

Hinge forward slightly

2

Raise arms to the sides

3

Squeeze rear delts

4

Control the descent

Equipment Needed

Dumbbells

Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor.
Let the dumbbells hang below your chest, palms facing each other.
Raise both dumbbells out to the sides, leading with your elbows.
Squeeze your rear delts and upper back at the top.
Lower the dumbbells back down under control.
Keep a slight bend in your elbows throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Rounding the upper back

Swinging the dumbbells

Not keeping a slight bend in the elbows

Pro Tips

Allow the dumbbells to move at a comfortable angle for your wrists

Keep your elbows pointing up rather than out to target the rear delts

Use lighter dumbbells with high reps for best rear delt activation

Your Progress

Variations

Cable Reverse Flyes

Face Pulls

Rear Delt Machine