Reverse dumbbell fly exercise
| |

Reverse dumbbell fly

Exercise details

  • Target muscle: Posterior Deltoid
  • Synergists: Lateral Deltoid, Middle and Lower Trapezius, Infraspinatus, Teres Minor, Rhomboids
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor. Your back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).


  1. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders. Don’t forget to exhale.
  2. Hold for a count of two.
  3. Inhale as you lower the dumbbells to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • Do not swing the dumbbells upward.
  • Try to resist the lowering of the dumbbells.
  • Keep your back straight and your body still.
  • You will not target your posterior deltoids unless your torso is horizontal and your upper arms are perpendicular to your torso.
  • The reverse dumbbell fly is also known as the dumbbell rear lateral raise, the dumbbell rear delt fly, and the dumbbell bent-over lateral raise.
  • Also see the seated reverse dumbbell fly and the head-supported reverse dumbbell fly.

Reverse dumbbell fly video


Similar Posts