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Reverse Fly

Add this Upper Back and Shoulders Exercise to your Weight Training Routines

Welcome to our Reverse Fly Exercise Instruction Guide!

On this page you'll learn how to do this upper back and shoulder exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your next Shoulder Workout Routine, Back Workout, and other Weight Training Programs.

Have you seen our Best Shoulder Exercises page yet? How about our Best Back Exercises? See if this exercise made either list!

Exercise Summary

Exercise Name:Reverse Fly
Main Muscle:Deltoid
Secondary Muscle(s):Upper Back, Trapezius
Exercise Type:Isolation, Pull
Equipment Required:Dumbbells, Flat Bench

Exercise Description and Instruction:

This shoulder and upper back exercise is one of our Dumbbell Exercises and is actually a variation of the dumbbell lateral raise.  Also see One-Arm Reverse Flys

reverse fly
reverse fly

To Perform This Exercise:

  1. To begin, lie face down on an bench with a pair of dumbbells in each hand and your palms facing each other (neutral grip). This is the starting position.
  2. While maintaining a slight bend in your elbow, exhale and pull the dumbbells out and away from your side in an arcing motion until they are parallel to the floor. As you complete this motion, concentrate on only moving at the shoulder joint and squeeze your shoulder blades.
  3. Pause for a moment then inhale and slowly lower the weights back to the starting position.
  4. Repeat for the desired number of repetitions.


  1. Keep your body stationary and firmly on the bench as you complete each repetition.
  2. Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows.
  3. Concentrate on only moving at the shoulder joint and squeezing your shoulder blades together as you do the lift.

Now that you've seen the Reverse Fly, check out all our upper back exercises as well as our Shoulder Exercises. Or, view some of our most popular back and shoulder exercises and other related pages below.

Most Popular Back and Shoulder Exercises:

Check out some of our other popular Back and Shoulder Exercises and Variations:

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