How many reps are best?

Aim for 12-20 reps to prioritize control and mind-muscle connection. Use a weight that keeps form strict across the set.

Should I go seated or standing?

Seated or chest-supported helps reduce cheating. Standing works if you can keep the hinge and ribcage stable.

Can I program it on push or pull days?

Either works. Many place it on push days to balance pressing or on pull days as a finisher for posterior delts.

Are cables a good alternative?

Yes. A Cable reverse fly maintains smooth resistance and can reduce joint irritation.

Dumbbell Reverse Fly

Overview

Target Muscle Group:: Shoulders.
Equipment:: Dumbbell, bench.
Difficulty:: Intermediate.

General Information

Dumbbell Reverse Fly is an isolation exercise that primarily targets rear shoulders. It is an intermediate-level movement focused on the rear deltoids with an emphasis on control and scapular stability rather than load.

It fits well as an accessory on upper-body days to balance pressing volume and improve shoulder health. Use lighter weights and higher reps to maintain tension and groove a consistent path.

Seated or chest-supported setups reduce momentum and help isolate the rear delts. Standing versions allow a bit more freedom but demand strict bracing to avoid swinging.

Instructions

Lie chest-down on an incline bench, feet firmly on the floor, dumbbells hanging straight beneath your shoulders.
Set your shoulders down and slightly back; brace your core and keep your neck neutral.
With a soft bend in your elbows, raise the dumbbells out to the sides until your upper arms are in line with your torso.
Pause briefly at the top, keeping traps relaxed and wrists neutral.
Lower the dumbbells slowly for 2-3 seconds, allowing them to return under your shoulders without swinging.
Maintain the same torso angle and elbow bend throughout each rep.

Common Mistakes

Using momentum

Swinging reduces rear-delt tension; slow down and control each rep.

Shrugging traps

Keep shoulders depressed to avoid neck strain and trap dominance.

Bending elbows too much

A large elbow bend turns the movement into a row; keep a soft, fixed angle.

Raising too high

Stopping at or just below shoulder height maintains joint comfort and isolation.

Dropping the eccentric

Lower under control for 2-3 seconds to keep tension where it should be.

Injuries

Dumbbell Reverse Fly is a low risk exercise when performed with proper technique.

Neck tightness and low-back fatigue often come from shrugging or excessive hinging. Reduce load and use a bench for support if needed.

Scale by shortening range to pain-free motion or switching to cables. Stop if you feel sharp shoulder pain or radiating symptoms.

Alternative Exercises

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Frequently Asked Questions

Q: How many reps are best?: Aim for 12-20 reps to prioritize control and mind-muscle connection. Use a weight that keeps form strict across the set.
Q: Should I go seated or standing?: Seated or chest-supported helps reduce cheating. Standing works if you can keep the hinge and ribcage stable.
Q: Can I program it on push or pull days?: Either works. Many place it on push days to balance pressing or on pull days as a finisher for posterior delts.
Q: Are cables a good alternative?: Yes. A Cable reverse fly maintains smooth resistance and can reduce joint irritation.

Overview

Target Muscle Group:: Shoulders.
Equipment:: Dumbbell, bench.
Difficulty:: Intermediate.