How To Do Reverse Flys

Reverse Flys Exercise

Reverse flys are a good exercise for strengthening the back the shoulders, particularly targeting the rear delts.

As this part of the shoulder muscle is often not worked when doing a standard shoulder press exercise, including it in as part of your program will help give you a more well-rounded shoulder workout.

As these muscles are often not that strong, start off with a lighter weight, making sure that you really feel it in the proper muscles before increasing the weight load.

Reverse Flys How To

  • Position yourself so that you are chest down on an incline bench or simply standing and bent over so that the back is at a 45 degree angle with the knees bent.  Hold a dumbbell in either hand with the palms facing inward.
  • Keeping the head looking forward, slowly lift the weights up to the side of the body as if you were making a reverse arc movement pattern.
  • Once the weights are just above parallel to the shoulders, pause and then lower down to complete the rep.
  • Continue performing all reps of the exercise.

Form and Technique

The most important thing to focus on when doing this exercise is to keep the movement pattern slow and controlled.

Many people will start to swing the weights upward, which will reduce the amount of tension on the rear delt muscle.

As soon as momentum comes into play, you know that you are using too heavy of a weight.

In addition to that, avoid going above parallel as that will place extra strain on the shoulder joint and could lead to injury.

Variations:   Back Fly (Cable)

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Reverse Flys