Reverse Flyes
Reverse Flyes is a strength - chest-supported rear-deltoid fly exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Strength - chest-supported rear-deltoid fly
Exercise technique
- Bench
Place your chest and abdomen on an incline pad.
- Feet
Plant your feet on the floor.
- Grip
Let the dumbbells hang with your palms facing each other.
- Elbows
Establish and maintain a small elbow bend.
- Fly
Raise the weights out to both sides in an arc.
- Top
As your upper arms approach torso level, bring your shoulder blades together under control.
- Lower
Lower your arms slowly without lifting your chest off the pad.
Key technique points
- Open the arms sideways rather than pulling backward.
- Fix the elbow angle.
- Align your neck with your torso.
- Choose a light load.
- Do not bring your shoulders toward your ears.
- Lower both sides at an equal speed.
Common mistakes
Performing a row
Do not change the fly by bending your elbows and pulling the dumbbells toward your ribs.
Lifting the chest
Do not leave the pad and raise the load with lower-back momentum.
Adding a shrug
Do not pull your shoulders upward instead of following the rear-deltoid path.
Opening too far backward
Do not force your upper arms far beyond the back line.
Swinging the dumbbells
Do not bypass the long lever with a fast swing from the bottom.
Raising the head
Do not bend your neck backward to look in the mirror.
Frequently asked questions
Reverse Flyes: why is “Performing a row” a mistake?
Do not change the fly by bending your elbows and pulling the dumbbells toward your ribs.
Reverse Flyes: why is “Lifting the chest” a mistake?
Do not leave the pad and raise the load with lower-back momentum.
Reverse Flyes: why is “Adding a shrug” a mistake?
Do not pull your shoulders upward instead of following the rear-deltoid path.
Reverse Flyes: why is “Opening too far backward” a mistake?
Do not force your upper arms far beyond the back line.
Reverse Flyes: why is “Swinging the dumbbells” a mistake?
Do not bypass the long lever with a fast swing from the bottom.
Reverse Flyes: why is “Raising the head” a mistake?
Do not bend your neck backward to look in the mirror.
What should I focus on when doing Reverse Flyes?
Open the arms sideways rather than pulling backward. Fix the elbow angle. Align your neck with your torso. Choose a light load. Do not bring your shoulders toward your ears. Lower both sides at an equal speed.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.