Reverse Flyes With External Rotation

How to do the Reverse Flyes With External Rotation

1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
5. The arms should be elevated until they are level with the head.
6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
7. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Double Kettlebell Snatch Kettlebell

Easier than the Reverse Flyes With External Rotation

Same movement pattern, lower entry difficulty — work up from here.

Band Pull Apart beginner · Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner · Dumbbell Bent Over Low-Pulley Side Lateral beginner · Cable Machine

Harder than the Reverse Flyes With External Rotation

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Reverse Flyes With External Rotation with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Reverse Flyes With External Rotation work?

The Reverse Flyes With External Rotation primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Reverse Flyes With External Rotation?

Dumbbells. Without dumbbells, Band Pull Apart, Back Flyes - With Bands, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Reverse Flyes With External Rotation suitable for beginners?

It is rated intermediate. Start with Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral and work up.

Where should the Reverse Flyes With External Rotation go in a workout?

Late — the Reverse Flyes With External Rotation is isolation work, so it follows your compounds. Supersetting it with Middle Back Shrug and Bent Over Two-Dumbbell Row cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell