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Reverse Flyes With External Rotation

Performed in the reverse (supinated) grip variation, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders

How to perform Reverse Flyes With External Rotation

  1. Step 1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
  2. Step 2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
  3. Step 3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
  4. Step 4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  5. Step 5. The arms should be elevated until they are level with the head.
  6. Step 6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  7. Step 7. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the reverse fly with external rotation target?

This movement primarily targets the posterior deltoids and the infraspinatus and teres minor of the rotator cuff. The addition of external rotation increases demand on the shoulder stabilizers compared to a standard fly.

How should I position my hands to ensure proper external rotation?

Begin with a neutral grip and rotate your thumbs toward the ceiling as you lift the weights. This rotation should occur through the shoulder joint rather than just the wrists or elbows.

What is a common mistake to avoid during this exercise?

Avoid using momentum or swinging the torso to lift the dumbbells. Using excessive weight often leads to shrugging, which shifts the tension from the rear deltoids to the upper traps.

How can a beginner simplify this movement before using dumbbells?

Beginners can perform the motion without weights or use light resistance bands to master the rotation. This allows for better mind-muscle connection with the rotator cuff before adding load.

What is the recommended set and rep range for this exercise?

Perform 2 to 3 sets of 12 to 15 repetitions using light weights. Focus on high-quality contractions and controlled eccentric phases rather than heavy resistance for these small muscle groups.

Sample sets & reps for Reverse Flyes With External Rotation

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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