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Reverse Flyes

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

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders

How to perform Reverse Flyes

  1. Step 1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Step 2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Step 3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. Step 4. The arms should be elevated until they are parallel to the floor.
  5. Step 5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do reverse flyes target?

This exercise primarily isolates the posterior deltoids. It also involves the rhomboids and middle trapezius to assist with scapular retraction during the movement.

What is the most common form mistake to avoid?

Avoid using momentum or swinging the weights, which shifts tension away from the shoulders. Keep a slight bend in the elbows and focus on a controlled tempo.

How should I position my torso for maximum effectiveness?

Hinge at the hips until your torso is nearly parallel to the floor. Maintaining a flat back ensures the line of pull directly challenges the rear deltoids.

What is a good alternative for beginners struggling with balance?

The chest-supported reverse flye on an incline bench is an excellent progression. It stabilizes the torso, allowing the lifter to focus entirely on isolating the rear shoulders.

How should I program reverse flyes into my workout routine?

Perform 3 to 4 sets of 12 to 20 reps using lighter weights. High-volume training is more effective for this small muscle group than lifting near-maximal loads.

Sample sets & reps for Reverse Flyes

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

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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