Dumbbell Rotation Reverse Fly

Intermediate

Delts

Dumbbell

Dumbbell Rotation Reverse Fly pairs independent dumbbell loading with delt size from every angle — ready for real load and honest reps.

How to do Dumbbell Rotation Reverse Fly

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
Rotate your arms so that your palms are facing downwards.
Slowly lower your arms back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Shoulders Exercises

Dumbbell Rotation Reverse Fly Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Rotation Reverse Fly Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Swinging more weight than the delts can actually control

Drop the load until the arm rises without help from the torso.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Rotation Reverse Fly

Easier progression

Dumbbell One Arm Shoulder Press

Harder progression

Dumbbell Seated Bent Arm Lateral Raise

Swap Dumbbell Rotation Reverse Fly For

Cable Kneeling Rear Delt Row (with Rope) (male)

Barbell Standing Close Grip Military Press

Band Standing Rear Delt Row

Dumbbell Rotation Reverse Fly — Frequently Asked Questions

How do you do the Dumbbell Rotation Reverse Fly?

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. 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 Rotation Reverse Fly work?

The Dumbbell Rotation 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 Rotation Reverse Fly should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Rotation 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 Rotation Reverse Fly?

Try the Cable Kneeling Rear Delt Row (with Rope) (male), Barbell Standing Close Grip Military Press or the Band Standing Rear Delt Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.