Reverse Fly

How to do it

1. Set a bench to about 30 degrees and lie face down on it with a dumbbell in each hand.
2. Let your arms hang straight down, palms facing each other.
3. Keeping a slight fixed bend in your elbows, raise both arms out to the sides.
4. Stop at shoulder height and squeeze your shoulder blades together.
5. Lower slowly. If your elbows are bending to lift more, the weight is too heavy.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Bent-Over Reverse Fly, it loads Mid-back / traps 10 points lower, Side delts 10 points lower, Rear delts 5 points higher. It needs Dumbbells + Bench where the other uses Dumbbells. Compared with the Chest-Supported Row, it loads Mid-back / traps 55 points lower, Biceps 45 points lower, Lats 30 points lower.

Other ways to train this

• Bent-Over Reverse Fly Dumbbells
• Inverted Reverse Fly Pull-up barIntermediateReference
• Barbell Rear Delt Row BarbellIntermediate
• Kettlebell Rear Delt Row DumbbellsIntermediate
• TRX Y-Fly Suspension trainer

Other exercises for the Rear delts

• Chest-Supported Row 65% DumbbellsBench
• One-Arm Chest-Supported Row 60% DumbbellsBenchIntermediate
• Chest-Supported Smith Row 60% Smith machineBench
• Dumbbell Row 55% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.