How To: Dumbbell Reverse Fly
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Set up in a hip hinge position with a narrow stance. Aim to get your torso as close to horizontal as possible without rounding your back.
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Think about reaching your chest and tailbone away from each other to create a long, neutral spine.
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Hold a dumbbell in each hand, palms facing each other, with a slight bend in the elbows.
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Raise the dumbbells up and out until your hands are level with your shoulders, keeping your elbows slightly bent throughout.
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Pause briefly at the top, then lower under control to the starting position and repeat for reps.
Common FAQs: Dumbbell Reverse Fly
Primarily rear deltoids, rhomboids, and mid traps — all critical for shoulder health and posture.
As close to parallel to the floor as you can without losing a neutral spine. A strong hamstring stretch is normal.
Yes — it strengthens underused muscles that support shoulder mechanics, especially for those doing a lot of pressing.
Yes, band reverse flys are a great substitute if you don’t have dumbbells.
Common Mistakes to Avoid
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Rounding the back: Maintain a long spine to avoid shifting stress to the lower back.
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Using too much weight: If your hands don’t reach shoulder height or posture breaks, it’s too heavy.
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Shrugging shoulders: Keep the neck relaxed and shoulder blades moving naturally.
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Bending the arms too much: It turns the movement into more of a row — keep a slight elbow bend only.
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Lifting too fast: Control both up and down phases for full benefit.
