Dumbbell Reverse Fly

When adding muscle to your frame, very few exercises develop the posterior shoulder and upper back like the dumbbell reverse fly. 

Its capacity to target the posterior deltoid muscle is unmatched. This exercise also helps enhance the definition of the triceps, shoulders, and upper back which can transform your physique.

In this guide, we cover how to do the dumbbell reverse fly. We discuss target muscles, expert tips, and the most suitable training splits.

How To Do

  1. Begin by positioning your incline bench next to the dumbbell rack.
  2. Adjust the bench to a 30° angle.
  3. Pick up a pair of dumbbells and return to your bench.
  4. Stand directly over the bench with one foot on each side.
  5. Lie face down with your head toward the top of the bench. Rest your torso on the bench, with your legs outstretched, and arms hanging down toward the floor.
  6. Anchor your feet to the floor. Pressing down with the balls of your feet. 
  7. With elbows slightly bent, lift your arms out to the side.
  8. Lift until your arms are parallel to the floor.
  9. Once your arms reach this position, gradually lower the dumbbells down, returning them to the starting position.

Tips From Expert

  • Use a light weight — The dumbbell reverse fly requires little resistance to be effective. Use a light weight and focus on tensing the posterior deltoids which are the muscles at the back of your shoulder. This will improve your mind-muscle connection and results.
  • Focus on lifting through your elbows — Instead of flying with your hands, concentrate on leading and pulling back with your elbows. This will draw your focus to your posterior deltoid and upper back muscles, creating a better contraction.
  • Concentrate on breathing — Exhale and brace your core before each repetition. Inhale as you lower the dumbbells. This will increase rigidity throughout the body and improve your lifting capacity.

Optimal Sets and Reps

The dumbbell reverse fly is a small movement that can be used for various types of training.  Below is a list of ideal sets and rep ranges to match your training goals.

Training Type Sets Reps
Strength Training 5 5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 3–5
Optimal Sets & Reps of Dumbbell Reverse Fly

How to Put in Your Workout Split

The dumbbell reverse fly targets smaller muscles including the posterior and middle deltoids as well as the lower trapezius. This means it is better suited for muscle hypertrophy and endurance training.

Below is a list of training splits that are compatible with the dumbbell reverse fly.  

  • Full Body — The dumbbell reverse fly is a smaller movement, which can easily be added at the end of a full-body workout. Including this movement at the end of your session can add variety to your workouts. 
  • Push/Pull —- Push and pull splits often focus on larger compound movements that recruit multiple muscle groups at once. However, toward the end of the session, it's nice to add smaller movements to develop specific size and definition. This is where the dumbbell reverse fly comes in. It is a great posterior deltoid and back developer, which can strengthen areas of weakness and improve definition. 
  • Bro Split — The dumbbell reverse fly fits perfectly with the bro split. Adding it to your back or shoulder workout will help you shape bold rear deltoids, giving you those rounded three-dimensional shoulders.

Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The posterior deltoid is located at the back of your shoulders. It originates from the upper portion of the shoulder blade and inserts into the upper arm bone. 

This muscle is responsible for extending the arm behind our body (extension), rotating the arm outward (external rotation), and extending the arm away from the body (abduction). The posterior fibers are engaged throughout the dumbbell reverse fly.

During the dumbbell reverse fly, the posterior fibers activate to begin the lifting phase. They are active throughout the entire movement, lifting and lowering the dumbbells.

Secondary Muscle Groups

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Lateral Deltoid

Located next to the posterior deltoid, the lateral deltoid provides stability to the shoulder during the reverse dumbbell fly. 

These muscle fibers originate from the acromion process (the outermost aspect of the shoulder blade) and insert into the upper humerus (arm bone). The orientation of this muscle allows the arm to move up and away from the body (abduction). This contributes to the reverse fly movement while stabilizing the shoulder. 

When we begin the dumbbell reverse fly, the posterior and lateral deltoid activate and shorten to perform the lifting phase. When the weight is gradually lowered to the starting position, the muscle fibers lengthen.

Middle Trapezius

The middle trapezius contributes to the dumbbell reverse fly. Originating from our spine at the 7th to 12th vertebrae, it inserts into the outer side of the shoulder blade. When the middle trapezius contracts it pulls the shoulder blade (scapula) back.  

These muscle fibers, alongside the posterior deltoid, contract to initiate the movement. During the lowering phase, they lengthen, slowly lowering the arm back to its original position. 

Lower Trapezius

Below the middle trapezius are the fibers of the lower trapezius. Similarly, these fibers originate from the spine at the 7th–12th vertebrae and attach at the outer side of the shoulder blade.

The lower portion depresses the scapula and assists with upward rotation. At the beginning of the dumbbell reverse fly these fibers depress, stabilize, and support our scapula throughout the movement.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Bent-Over Rear Delt Fly

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Who Should Do It? 

Beginners

Dumbbell reverse flies are suitable for beginners. While the positioning of the exercise on the incline bench may scare gym newbies, the movement is incredibly safe.

The prone position (lying down on your front) offers a stable surface, allowing you to focus on performing the movement correctly. The technique can take time to perfect, however, the basic technique is easy to learn.

The deltoid is a key shoulder stabilizer and having all three heads working efficiently is essential for long-term shoulder health. This makes it suitable for beginner to expand their repertoire of dumbbell shoulder exercises.  

Bodybuilders

If you are a bodybuilder, you need to start performing the dumbbell reverse fly for some effective rear deltoid growth.

Used for decades in competitive bodybuilding, the dumbbell reverse fly perfectly isolates and targets the rear deltoids. 

This means you can add it to your back and shoulder days, increasing volume, which enhances muscle growth.

Physique Athletes

If you are a physique athlete and want to sculpt lean and round shoulders, then try the dumbbell reverse fly.

The anterior and middle deltoids usually get more attention when targeting the shoulders, as they are active in our press movements.

It can be difficult to target the posterior deltoid as the range of motion when extending the arm behind the body can be limited for physique athletes.

Adding the dumbbell reverse fly to your workout allows you to isolate the posterior deltoids for serious development. Using the incline bench provides stability and removes unwanted movement, which allows you to focus on quality contractions.  

Who Should Not Do It?

People With Shoulder Injuries

If you are currently nursing a shoulder injury such as a tear or tendinopathy, you should avoid the dumbbell reverse fly. Injuries such as rotator cuff tears can weaken the muscle, leading to instability of the shoulder. 

Overall, rotator cuff tears are found in 64% of people that suffer from shoulder pain. Seek the advice of a healthcare professional if you’re experiencing shoulder pain so you can have an appropriate treatment plan.

In the prone position, there is less freedom of movement in the shoulder. This can disrupt shoulder blade movement, affect stability, and increase joint pressure, which can aggravate your existing injury.

We recommend trying a standing reverse fly or machine alternative to target the posterior deltoids as an alternative. 

People With Reduced Shoulder Mobility

People with reduced shoulder mobility should avoid the dumbbell reverse fly. The prone position, while comfortable, can be difficult to reverse fly from if your shoulder lacks mobility. 

Similar to those with shoulder injuries, consider trying upright variations such as cable reverse flies. These allow greater freedom of movement for the shoulder, allowing you to target the posterior deltoid without the risk of injury. 

If you do have reduced shoulder mobility, ask a trainer for assistance. They can show you a range of stretches, exercises, and mobilizing techniques to improve your functional range of motion.

Benefits Of The Dumbbell Reverse Fly

Helps Prevent Injuries

Adding the dumbbell reverse fly to your routine is a great way to prevent injuries. The posterior deltoid plays a crucial role in shoulder biomechanics and stabilizes the upper arm bone in place.

A 2018 study revealed that shoulders with rotator cuff tears required assistance from the posterior deltoid to keep lifting the arm away from the body (abduction). This illustrates its ability to contribute to correct mechanics, maintain function, and prevent further injury.

Performing it alongside other dumbbell back exercises can help you proactively maintain optimal biomechanics and prevent injury. 

Improves Physique

The dumbbell reverse fly is an incredible exercise for developing your physique. From the outside, it looks like a small and insignificant movement. However, its ability to facilitate growth and definition of the posterior deltoid is unmatched. 

Targeting the rear deltoids and increasing definition creates separation from the triceps and trapezius. Add this to your back and shoulder workout with dumbbells to emphasize your back muscles and develop killer rounded shoulders. 

Improves Shoulder Stability

Developing your posterior deltoid is excellent for improving shoulder stability. While the rotator cuff gets credit for stabilizing the shoulder, the posterior deltoid adds balance and overall stabilization.

The posterior deltoid prevents our upper arm bone from shifting downward when it is by our side. This is particularly helpful when performing exercises that require us to bear a heavy load such as deadlifting.

By performing the dumbbell reverse fly, we can strengthen the posterior deltoid and increase stability.

Frequently Asked Questions

How effective is a dumbbell reverse fly?

The dumbbell reverse fly is highly effective for targeting the posterior deltoid. The prone position reduces unwanted movement and the slightly bent elbow improves our capacity to isolate the posterior deltoid. This allows us to get quality contractions with each rep.

Is the dumbbell reverse fly a pull exercise?

Yes, the dumbbell reverse fly is considered a pull exercise. This is due to the wide pulling motion of the fly, which contracts the posterior deltoids, and middle and lower trapezius.

How heavy should dumbbell reverse flies be?

Perform the dumbbell reverse fly with a light weight. It targets smaller and weaker muscle groups. When performed with heavy weights, the technique of this exercise can be impaired. Using a lighter weight will better target the posterior deltoids and improve your results.

What does the dumbbell reverse fly target?

The dumbbell reverse fly mainly targets the posterior deltoid. During the movement, the middle deltoid and middle and upper trapezius also engage to continue and complete the movement.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Calatayud, J., Vinstrup, J., Markus Due Jakobsen, Sundstrup, E., Brandt, M., Jay, K., Juan Carlos Colado and Lars Louis Andersen (2015). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  2. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/ [Accessed 9 Jul. 2024].
  3. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/ [Accessed 9 Jul. 2024].
  4. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
  5. Dyrna, F., Kumar, N.S., Elifho Obopilwe, Scheiderer, B., Comer, B., Nowak, M., Romeo, A.A., Mazzocca, A.D. and Beitzel, K. (2018). Relationship Between Deltoid and Rotator Cuff Muscles During Dynamic Shoulder Abduction: A Biomechanical Study of Rotator Cuff Tear Progression. ˜The œAmerican journal of sports medicine, [online] 46(8), pp.1919–1926. doi:https://doi.org/10.1177/0363546518768276.
  6. Gomberawalla, M.M. and Sekiya, J.K. (2014). Rotator Cuff Tear and Glenohumeral Instability. Clinical orthopaedics and related research, [online] 472(8), pp.2448–2456. doi:https://doi.org/10.1007/s11999-013-3290-2.
  7. Senthil Nathan Sambandam (2015). Rotator cuff tears: An evidence based approach. World journal of orthopedics, [online] 6(11), pp.902–902. doi:https://doi.org/10.5312/wjo.v6.i11.902.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement