📸 Proper Execution Form
what is this exercise?
The reverse fly is an isolation exercise targeting the rear deltoids and upper back. It is a critically important exercise for shoulder health and balanced shoulder development — too many pressing exercises and too little pulling creates muscle imbalance.
📋 Step by Step
Stand with your feet shoulder-width apart, dumbbells in your hands. Bend forward until your torso is almost parallel to the floor.
Your back is completely straight, neck neutral, gaze at the floor.
Arms hang down, palms facing each other, elbows slightly bent.
Raise the dumbbells to the sides while squeezing your scapular muscles — the elbows lead the movement.
At the top, arms parallel to the floor, squeeze your shoulder blades for 1 second.
Lower your arms back in a controlled manner — don't let gravity do the work for you.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Posterior deltoid muscle (posterior deltoid) | ★★★★★ |
| Rhomboid muscle (rhomboids) | ★★★★☆ |
| Middle part of the trapezius (middle trapezius) | ★★★★☆ |
| Lower part of the trapezius (lower trapezius) | ★★★☆☆ |
| Teres major | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ Lift your chest, keep your back straight — this is the first and most important rule.
✅ This is a subtle exercise — use light dumbbells (2-5 kg) and refine your technique.
✅ The movement must come from the shoulder blades — squeeze them before raising your arms.
✅ Only up to shoulder height — above that, the trapezius engages.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Reverse Pec Deck | Seated position, fixed trajectory — easier to learn the movement. |
| Harder Cable Reverse Fly | The cable creates constant tension, for each arm separately. |
| Harder Standing Reverse Fly | Without support — more core stabilization. |
| Harder Lying Reverse Fly on a Bench | Lying on an incline bench — isolates the movement, no momentum can be used. |
Sets and Reps
The reverse fly is an isolation exercise, so it is best suited to a moderate or high number of repetitions with light weight. For muscle growth: 3–4 sets of 12–20 reps. For shoulder health and balance: 2–3 sets of 15–20 reps with very light weight, focusing on scapular work.
Weight is secondary here — it is more important to feel the rear deltoids and not cheat the movement with your trapezius or arms. Start with 2–4 kg dumbbells until the movement becomes automatic.
Why Rear Deltoids Matter
Many people train only the front of the shoulders — presses, raises. When the front is stronger than the back, the shoulders are pulled forward, which is often associated with poor posture and shoulder discomfort.
The reverse fly helps maintain balance between pressing and pulling exercises. If you do a lot of pressing, it is worth including at least as much pulling work — and the reverse fly is one of the simplest ways to do that.
Frequently Asked Questions
How Many Times per Week? 2–3 times, with several sets each time. The rear deltoids recover quickly, but too much work can irritate the shoulders.
Can You Do It at Home? Yes — with dumbbells or resistance bands, bent forward. The most important thing is to keep your back straight and the movement controlled.
Do You Need Heavy Weight? No. This exercise is about technique and feel, not kilograms. More about posture — posture correction.