Dumbbell Reverse Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Reverse Fly
How to: Dumbbell Reverse Fly
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Lean forward slightly at the hips with a straight back.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they are at shoulder height.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight and sacrificing form.
- Arching the back excessively.
- Rounding the shoulders instead of keeping them back.
Modifications
- Use lighter weights if new to the exercise.
- Perform the exercise seated to minimize strain on the lower back.
Tips
- Maintain a flat back and slightly bent knees during the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Control the weights and avoid swinging.
Dumbbell Reverse Fly Alternatives
Tags
shoulders
strength
deltoids
reverse fly
upper body
fitness