TETSUDumbbell Reverse Fly
The Dumbbell Reverse Fly is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Reverse Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Reverse Fly?
You need a dumbbell to perform the Dumbbell Reverse Fly.
How many sets and reps of the Dumbbell Reverse Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Reverse Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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