Reverse Flyes With External Rotation

Reverse Flyes With External Rotation is a strength - rear-deltoid and external-rotation control exercise involving Posterior deltoid, Infraspinatus, Teres minor. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid, Infraspinatus, Teres minor
Secondary muscles: Middle trapezius, Rhomboids, Serratus anterior
Exercise type: Strength - rear-deltoid and external-rotation control

Exercise technique

Angle
Set the bench to about 30 degrees and lie face down.
Grip
Hold the dumbbells below you with your palms facing the floor.
Arms
Maintain a small, fixed elbow bend.
Fly
Raise your arms out to the sides in an arc.
Rotate
As you rise, change upper-arm and forearm direction under control to bring your palms to face each other.
Limit
Stop at a comfortable shoulder height without forcing the arms to head level.
Return
Slowly reverse the palm rotation as you lower.

Key technique points

Do not create rotation only by bending your wrists.
Maintain chest contact.
Use very light dumbbells.
Match the rotation of both arms.
Limit the range to a comfortable shoulder angle.
Exhale as you open.

Common mistakes

Rotating from the wrist

Do not imitate external rotation by twisting the wrist joint.

Bending the elbow

Do not turn the fly into a high row.

Forcing the angle

Do not exceed shoulder comfort just to bring your arms to head height.

Lifting off the pad

Do not increase the top position through lower-back extension.

Shrugging the shoulders

Do not lift the shoulder girdle instead of externally rotating.

Reversing quickly

Do not change the weights' rotational direction abruptly at the top.

Frequently asked questions