Dumbbell Reverse Fly

Expert Advice

Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids.

Sit on the edge of a bench with your feet flat on the floor, holding dumbbells with your palms facing each other.
Bend forward at the waist, keeping your back straight.
With a slight bend in your elbows, lift the dumbbells out to the sides until they are parallel with your shoulders.
Pause and squeeze your shoulder blades together.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

Primary

Shoulders70%

Secondary

Traps30%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength