Reverse Fly Guide: How to Do Reverse Flys With Perfect Form

The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. Reverse flys are a useful isolation exercise that can prepare you for more complex compound exercises like deadlifts, bench presses, and inverted rows.

With proper form, the reverse fly exercise can also activate your triceps, rhomboids, infraspinatus muscle, and other scapular muscles around your shoulder blades. Variations of the reverse fly use other free weights like kettlebells, barbells, or fly machines.

Although reverse flys and lateral raises use a very similar movement pattern, they differ in a few ways.

1. 1. Posture: Perform lateral raises in a standing posture with your back straight. Perform reverse flys in a bent-over posture with your hips hinged.
2. 2. Muscles worked: Lateral raises and reverse flys work many of the same muscle groups, including the trapezius muscles and lower-back muscles. However, lateral raises put more emphasis on the anterior deltoids on the fronts of your shoulders, while reverse flys prioritize your posterior deltoids.
3. 3. Variations: Lateral raises and reverse flys allow for different variations. Use a resistance band to enhance your lateral raises. For a different angle during your reverse flys, lean your stomach against a stability ball during the exercise.

For reverse flys, begin by using weights you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Grab a pair of dumbbells, and stand with your feet hip-width apart and a slight bend in your knees.
2. 2. Your shoulders should be directly over your hips. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Evenly distribute your weight, and grip the floor with your feet to create a stable position.
4. 4. While maintaining a neutral spine, hinge your hips back. Your shins should be vertical, and your upper body should be at a 45-degree angle. You should feel your legs working to support your position.
5. 5. Keep your arms long with a slight bend in your elbows and your palms facing each other.
6. 6. Rotate your shoulders outward to engage your lats. Your shoulder blades should be in a protracted position. All repetitions should start from this position.
7. 7. While maintaining your alignment with a slight bend in your elbows, squeeze your upper back muscles to initiate the upward movement.
8. 8. Lift your arms until your upper arms are even with your back. As you lift the dumbbells, your shoulder blades should retract. Your hands should be lower than your upper arms. Pause at the top of the movement.
9. 9. Slowly lower your arms until the dumbbells are back in the starting position. As you lower the dumbbells, your shoulder blades should protract. Pause before beginning the next repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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