Exercise
Reverse Flyes
Also known as: rear delt fly, reverse fly, bent over rear delt fly
Reverse Flyes is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: rhomboids and middle back. Equipment: dumbbell.
Muscles worked
How to do it
- 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).
- 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.
- 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.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Used in these programs
4-Day Bodybuilding Split
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeShoulder WorkoutAll three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.
Beginner · once a week · GymSimilar exercises
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Dumbbell
Posterior deltoid
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell
Posterior deltoid
Dumbbell Lying Rear Lateral Raise
Dumbbell
Posterior deltoid
External Rotation
Dumbbell
Posterior deltoid
Lying One-Arm Lateral Raise
Dumbbell
Posterior deltoid
Lying Rear Delt Raise
Dumbbell
Posterior deltoid
Alternatives with other equipment
Band Pull Apart
Bands
Posterior deltoid
Face Pull
Cable
Posterior deltoid
Reverse Machine Flyes
Machine
Posterior deltoid
Sled Reverse Flye
Other
Posterior deltoid
Anti-Gravity Press
Barbell
Posterior deltoid
Side Wrist Pull
Bodyweight
Posterior deltoid
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