How to Do a Reverse Fly: Proper Form, Variations, and Common Mistakes
Also Known As: Dumbbell reverse fly, bent over reverse fly, rear delt fly
Targets: Rear shoulders and upper back
Equipment Needed: Dumbbells
Level: Beginner
The reverse fly is a resistance exercise that works the rear shoulders and major muscles of the upper back. The only equipment you need to do it is a pair of dumbbells so that it can be performed in the gym or at home. Add the reverse fly to your upper body strength-training workout.
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How to Do a Reverse Fly
Stand with feet shoulder-width apart, holding dumbbells at your sides. Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor. Let the weights hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend.
- Raise both arms out to your side on an exhale. Keep a soft bend in your elbows. Squeeze the shoulder blades together as you pull them toward the spine.
- Lower the weight back to the start position as you inhale. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise.
You may want to practice the reverse fly without weights first, then grab light weights when you're ready to try the full movement. As you become stronger, gradually add more weight.
Benefits of The Reverse Fly
The reverse fly targets the posterior deltoids (rear shoulders) and major upper back muscles (rhomboids and trapezius). Strengthening these muscles helps improve poor posture, promotes an upright stance, and improves balance.
If you spend a lot of time slouching over a computer, cellphone, or drive, this constant head-forward position can cause the rear shoulder and back muscles to lengthen while chest muscles become tight. This leads to pain and a reduced range of motion.
Research indicates that including the reverse fly in your strength training routine can help reduce pain and disability in these areas. For example, a large group of office workers participating in one study experienced positive results using three short weekly exercise sessions.
Performing the reverse fly can also improve your functional fitness. Walking and sitting with a healthier stance supports a healthier spine and can boost self-confidence.
Other Variations of The Reverse Fly
The reverse fly can be performed in a variety of ways to accommodate your fitness level.
Seated Reverse Fly
Perform the reverse fly seated on a bench if a standing position is not well-tolerated. This will help you perform the exercise with more stability and eliminate the discomfort caused by standing during the movement. The hinge forward hip position and neutral spine are still implemented in a sitting position.
Upright Reverse Fly With Resistance Band
You can use a resistance band and do the reverse fly while standing or sitting upright. This is an excellent alternative for individuals with low back problems where bending over feels uncomfortable. To do it, place the middle of the band around a stationary object, then pull the ends toward you.
Prone Reverse Fly
Perform the exercise lying prone (face down) on a bench or over a stability ball to eliminate any low back discomfort that may be caused while standing or seated. This will enable you to focus on muscle movement and limit injury during the exercise.
Reverse Fly With Lunge
For advanced exercisers, performing this exercise in a lunge position increases the instability of the movement. Holding this body position forces more core engagement and leg work to complete the exercise. The hip hinge and straight back body position are still maintained.
Common Mistakes
Avoiding these common mistakes can help you perform this exercise safely and effectively.
Rounding the Back
Avoid rounding your back during the reverse fly, as this can stress your lumbar spine (low back). This mistake is easily fixed by paying attention to your body position. Keep your core tight (envision your navel sucked to your spine), chin tucked, and a straight back to effectively execute the movement.
Swinging the Weight
Strengthening muscles is not a race to the finish but a slow and steady process. Always use a slow, controlled movement when doing the reverse fly. Swinging the weight uses momentum instead of muscle to raise the arms to the side.
Lifting Too Heavy
The inability to perform a full range of motion during the reverse fly indicates you’re trying to lift too much weight. You may also notice strain in your shoulders, back, and neck. Reducing the weight will enable you to perform the movement effectively and with good form.
Safety and Precautions
Weight training, in general, requires attention to body position, form, and function. Performing any resistance exercise improperly can increase your risk of injury, including the reverse fly.
Talk with your doctor or trainer if you have issues with your shoulders or back before doing this exercise. If pain develops in either of these locations when performing the reverse fly, stop this movement and do other exercises to work these areas instead.
Repeat the exercise for 8 to 12 repetitions. Start with one set if you're new to exercise and work your way up to three sets.
Try It Out
Incorporate this move into one of these popular workouts:
Atalay E, Akova B, Gür H, Sekir U. Effect of upper-extremity strengthening exercises on the lumbar strength, disability and pain of patients with chronic low back pain: a randomized controlled study. J Sports Sci Med. 2017;16(4):595-603. PMID:29238262
Lee DE, Seo SM, Woo HS, Won SY. Analysis of body imbalance in various writing sitting postures using sitting pressure measurement. J Phys Ther Sci. 2018;30(2):343-346. doi:10.1589/jpts.30.343
Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle activity in upper-body single-joint resistance exercises with elastic resistance bands vs. free weights. J Hum Kinet. 2018;61:5–13. doi:10.1515/hukin-2017-0137