How to do a Dumbbell Reverse Fly
The Dumbbell Reverse Fly is a beginner dumbbell exercise that works your shoulders and rear delts, with help from your traps, rhomboids and middle back.
How to do a Dumbbell Reverse Fly, step by step
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Shoulders Rear Delts |
|---|---|
| Secondary muscles | Traps Rhomboids Middle Back |
| Equipment | Dumbbell |
| Difficulty | Beginner |
Common mistakes
- Rounding the back
- Using momentum
- Lifting too heavy
- Not controlling the eccentric phase
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly mainly works your shoulders and rear delts. It also works your traps, rhomboids and middle back.
Is the Dumbbell Reverse Fly good for beginners?
Yes. The Dumbbell Reverse Fly is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Reverse Fly should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Reverse Fly?
Good alternatives are Reverse Pec Deck (Machine), Dumbbell Rear Delt Row and Dumbbell Lateral Raise.
Put it in a workout plan
Track your Dumbbell Reverse Fly in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.