- Target muscle: Posterior Deltoid
- Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
- Mechanics: Isolation
- Force: Pull
- Lie on the floor, on your right side, with a dumbbell in front of you and with your head being supported by your right hand.
- Grasp the dumbbell with your left hand using a neutral grip (palm facing downward). Your elbow should be either straight or slightly flexed.
- Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from floor until it is almost vertical.
- Hold for a count of two.
- Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
- Repeat for the prescribed number of repetitions.
- Repeat the exercise on your opposite side, with your right arm.
Comments and tips
- Keep your body still and your elbow either straight or slightly flexed.
- Do not allow the dumbbell to touch the floor.
- In order to target your posterior deltoid, your torso must be horizontal and your upper arm must remain perpendicular to your torso.
- Instead of lying on the floor, you can lie on a bench.
- The side-lying reverse dumbbell fly is also known as the side-lying dumbbell rear delt raise, the side-lying dumbbell rear lateral raise, and the side-lying dumbbell rear delt fly.
- See also the one-arm reverse dumbbell fly and the lying reverse dumbbell fly.
Side-lying reverse dumbbell fly video