Dumbbell Reverse Fly exercise animation (Male)

Dumbbell Reverse Fly

Target muscle
Deltoid Posterior
Synergist muscles
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Body part
Shoulders
Type
Strength

The dumbbell reverse fly is an isolation exercise that primarily targets the rear deltoids (posterior delts), with support from the lateral deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the middle and lower trapezius. Performed bent forward at the hips, it strengthens the often-neglected back of the shoulders to balance pressing work and improve posture.

How to do the Dumbbell Reverse Fly

  1. 1Hold a dumbbell in each hand and stand with your feet hip-width apart, knees slightly bent.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
  3. 3Let the dumbbells hang straight down beneath your shoulders with a slight bend in your elbows and palms facing each other.
  4. 4Raise both dumbbells out to the sides in a wide arc, leading with your elbows until your upper arms reach shoulder height.
  5. 5Squeeze your shoulder blades together at the top, keeping the elbow bend fixed throughout the movement.
  6. 6Lower the dumbbells under control back to the starting position without letting them swing.
  7. 7Complete your reps, then stand up by driving through your hips and set the dumbbells down.

Form tips

  • Keep a soft, fixed bend in your elbows so the rear delts do the work rather than turning the movement into a row.
  • Lead with your elbows and wrists together, raising the weights out to the sides rather than back toward your hips.
  • Use a slow, controlled tempo with a brief pause at the top to maximize tension on the rear delts.
  • Start light — the rear delts are small muscles, so prioritize clean form over heavy load.
  • If hinging is uncomfortable, perform the movement seated and bent forward over your thighs for a more stable base.

Common mistakes

  • Using momentum to swing the dumbbells up, which shifts the work off the rear delts and onto the lower back.
  • Bending the elbows more as you lift, turning the fly into a rowing motion that recruits the lats and biceps instead.
  • Going too heavy, which forces you to shrug or jerk and loses tension on the rear deltoids.
  • Rounding the back during the hinge, which places unnecessary stress on the spine.
  • Raising the arms too high or shrugging at the top, overloading the upper traps instead of the rear delts.

Frequently asked questions

What muscles does the dumbbell reverse fly work?

It primarily works the rear deltoids (posterior delts), with the lateral deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the middle and lower trapezius assisting.

Where should I feel the dumbbell reverse fly?

You should feel it in the back of your shoulders (rear delts) and across your upper back between the shoulder blades. If you mostly feel your lower back, you are likely swinging the weight or rounding your spine.

Is the dumbbell reverse fly good for beginners?

Yes. It is a simple isolation move that builds rear-delt and upper-back strength. Start with light dumbbells to learn the hip hinge and the controlled arc before adding weight.

How many sets and reps should I do?

Because the rear delts are small, higher reps work well — aim for 3 to 4 sets of 12 to 20 reps with a weight you can control through a full range of motion.

What is a good alternative to the dumbbell reverse fly?

The seated bent-over dumbbell reverse fly is a more stable variation, and the same arc movement can be done on a reverse pec deck machine or with cables to target the rear delts.

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