Reverse Flyes

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Middle Back
Equipment Dumbbell
Emphasis Isolation
Type Pull

Reverse Flyes Instructions

  • Lay chest down against an incline bench, gripping a dumbbell in each hand with palms facing each other.
    • Legs positioned in a secure stance.
  • Extend your arms perpendicular to the bench with a slight bend in the elbow.
  • Keeping a slight elbow flex, raise the dumbbells up and around your body in a semi-circle motion.
    • Think about pinching a coin with your shoulder blades at the top of the exercise. 
  • Control the movement with your posterior shoulder, not your arms. Elbows always stay in front of your wrist.
    • Your arms are a lever for your posterior shoulder.
  • Don't let your traps roll forward while executing the movement.
  • Return to the starting position.


  • Don't let your shoulders roll forward or your upper traps shrug during the movement.
  • Start with bodyweight only and feel the contraction in your posterior shoulder. 
  • Avoid excessively heavy weight, this exercise is about activating your posterior shoulder.
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