Reverse Flyes

How to do the Reverse Flyes

1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	beginner
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

Harder than the Reverse Flyes

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

Superset the Reverse Flyes with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Reverse Flyes work?

The Reverse Flyes 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?

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 suitable for beginners?

Yes, the Reverse Flyes is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Reverse Flyes go in a workout?

Late — the Reverse Flyes is isolation work, so it follows your compounds. Supersetting it with Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In 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