Strength · Recomp guide

Reverse Flyes

The reverse flyes is a beginner strength exercise for your shoulders, using dumbbell.

Main muscles
Shoulders
Equipment
Dumbbell
Level
Beginner
Reverse Flyes, starting position
Start
Reverse Flyes, end position
Finish

Setup

Sit on the end of a bench and hinge forward until your chest is close to your thighs, dumbbells hanging below you.

How to do it

  1. Keep a slight bend in your elbows.
  2. Raise your arms out to the sides until they're level with your body.
  3. Squeeze your upper back.
  4. Lower slowly.

Coaching cues

  • Lead with your elbows.
  • Light weight, slow reps.

Common mistakes

  • Shrugging your shoulders up to your ears.
  • Lifting your torso to swing the weight.

Alternatives to the reverse flyes

Front Dumbbell Raise Dumbbell Arnold Dumbbell Press Dumbbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells