rear delts beginnerAI Tracked

Reverse Fly

The reverse fly targets your rear deltoids and upper back muscles — the same group that face pulls hit, but with a different angle and load. If your shoulders round forward or you get shoulder pain from pressing, reverse flyes are a direct fix. They're simple, safe, and effective with light dumbbells.

How to Do Reverse Fly: Step by Step

  1. Hinge forward at the hips, keeping your back flat
  2. Let dumbbells hang straight down with a slight elbow bend
  3. Raise arms out to the sides, squeezing your shoulder blades together
  4. Lead with your elbows, not your hands
  5. Lower with control — don't just drop the weight

Common Mistakes to Avoid

  • Using too much weight and swinging — go lighter than you think
  • Rounding your upper back — maintain a flat back and proud chest
  • Not squeezing at the top — the contraction is the point

Muscles Worked

shouldersback
Equipment dumbbells
Tracking Count reps

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