Dumbbell Reverse Fly
Dumbbell Reverse Fly trades complexity for overhead strength that holds up, and it works well after overhead pressing.
How to do Dumbbell Reverse Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Reverse Fly Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Reverse Fly Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Dumbbell Reverse Fly
Swap Dumbbell Reverse Fly For
Dumbbell Reverse Fly — Frequently Asked Questions
How do you do the Dumbbell Reverse Fly?
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight down in front of you, palms facing each other. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Reverse Fly should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Reverse Fly good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Reverse Fly?
Try the Kettlebell Two Arm Clean, Landmine Lateral Raise or the Band Reverse Fly. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
