TETSUDumbbell Rotation Reverse Fly
The Dumbbell Rotation 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 Rotation Reverse Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Rotate your arms so that your palms are facing downwards.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Rotation Reverse Fly work?
The Dumbbell Rotation Reverse Fly primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Rotation Reverse Fly?
You need a dumbbell to perform the Dumbbell Rotation Reverse Fly.
How many sets and reps of the Dumbbell Rotation Reverse Fly should I do?
Do 2 to 3 sets of 10 to 15 slow, controlled reps per side of the Dumbbell Rotation Reverse Fly, typically as part of a warm-up. Range of motion matters more than speed or load.
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