Should I use heavy weights for this exercise?

It is better to use lighter weights with higher repetitions. The rear deltoids are a small muscle group and respond best to controlled, steady tension rather than explosive power.

What is the difference between this and a rear delt fly?

The butterfly reverse usually refers to the cable or machine variation which provides constant tension. While the movement pattern is identical to a dumbbell rear delt fly, cables maintain resistance during the entire range of motion.

Can this help with rounded shoulders?

Yes, strengthening the rear deltoids and rhomboids helps pull the shoulders back into a more neutral position. Consistent practice can improve posture by balancing the strength of the chest muscles.

Butterfly Reverse Guide: Master Your Rear Delts

Learn how to perform the butterfly reverse properly. Improve shoulder health, build rear delt mass, and fix your posture with these expert tips.

How to Perform

Adjust the cable pulleys to shoulder height and stand in the center of the machine with your feet hip-width apart.
Cross your arms and grab the left cable with your right hand and the right cable with your left hand using a neutral grip.
Keep a slight bend in your elbows and engage your core to maintain a neutral spine throughout the set.
Breathe out and pull your arms out to the sides in a wide arc until they are in line with your torso.
Squeeze your shoulder blades together at the peak of the movement while keeping your shoulders dropped away from your ears.
Inhale and slowly return the handles back to the starting position without letting the weights touch the stack.

Common Mistakes

Using momentum or swinging the torso to move the weight
Locking the elbows completely which increases joint strain
Shrugging the shoulders upward toward the ears during the pull
Bending the elbows too much and turning it into a rowing motion

Muscles Worked

Primary movers

Shoulders

Stabilizers

Upper Back
Trapezius
Rhomboids

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders