Dumbbell Rotation 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, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Dumbbell Reverse Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Rotation Reverse Fly
- Stand or sit with a dumbbell in each hand, arms extended downwards.
- With a slight bend in your elbows, raise the dumbbells out to the side until they are shoulder height.
- Pause briefly at the top, squeezing the shoulder blades together to activate the rear deltoids.
- Lower the weights back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle control.
- Allowing the back to round during the lift.
- Not keeping the elbows slightly bent throughout the movement.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise seated for added stability.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Keep the movement controlled to maximize muscle engagement.
Dumbbell Rotation Reverse Fly Alternatives
Tags
shoulders
strength
dumbbell
rear delts
muscle building
upper body
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