How heavy should the dumbbells be for reverse flyes?

The rear deltoids are a relatively small muscle group, so it is best to use lighter weights to ensure proper form. Prioritize high repetitions and a full range of motion over lifting heavy loads.

Can I perform this exercise seated?

Yes, performing reverse flyes while seated at the end of a bench eliminates the need for core stabilization. This variation can be helpful if you struggle with lower back fatigue or want to isolate the shoulders further.

Where should I feel the burn during this movement?

You should feel the primary work in the back of your shoulders and between your shoulder blades. If you feel it mostly in your neck or upper traps, try lowering the weight and focusing on leading the movement with your elbows.

How to Do Reverse Flyes: Form, Benefits, and Tips

Master the dumbbell reverse fly to target your rear delts, improve posture, and build upper body strength with our expert step-by-step guide.

How to Perform

Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip.
Hinge forward at the hips until your torso is nearly parallel to the floor, keeping a slight bend in your knees and a flat back.
Let the weights hang directly beneath your shoulders with your elbows slightly bent and palms facing each other.
Exhale and raise the dumbbells out to the sides in a wide arc until your elbows are level with your shoulders.
Squeeze your shoulder blades together at the top of the movement for one second.
Lower the weights back to the starting position under slow, deliberate control to maintain muscle tension.
Keep your neck neutral by looking at a point on the floor a few feet in front of you throughout the entire set.

Common Mistakes

Using momentum or swinging the weights to complete the repetition.
Rounded lower back during the hinge position which increases injury risk.
Shrugging the shoulders toward the ears and over-engaging the upper traps.
Bending the elbows too much, turning the movement into a row.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Trapezius
Rhomboids
Infraspinatus

Related Guides

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

Shoulders · Shoulders