In this lesson, you’ll learn how to perform reverse flies using two dumbbells. This exercise targets the rear part of the shoulder muscles (rear deltoids). The movement involves bending forward and lifting the dumbbells out to the sides. Be sure to keep your back straight and exhale as you raise your arms. The reverse dumbbell fly is not intended for heavy weights. Find more shoulder exercises in the Weight Training Main section.
Stand with your feet shoulder-width apart. Slightly bend your knees and lean your upper body forward — it should be nearly parallel to the floor. Keep your back straight and look slightly ahead without rounding your spine.
Hold a dumbbell in each hand, with your palms facing each other. Keep your elbows slightly bent throughout the movement.
Raise the dumbbells out to the sides and slightly backward, until your arms are parallel to the floor. Move in a slow and controlled manner. Exhale as you lift and avoid using momentum. At the top of the movement, your palms should face the floor.
Two variations of this exercise:
Then lower the dumbbells back to the starting position slowly and under control. Inhale as you return. The lowering phase should be slightly slower than the lifting phase. Don’t let the weights drop.
Superset recommendation:
Reverse Dumbbell Flies + Arm Circles
