How to Do Reverse Flyes
Step-by-step instructions, muscles worked and workouts that use the reverse flyes.
| Main muscles | Shoulders |
| Also works | — |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- 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).
- 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.
- 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.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Shoulders Workout for Beginners5 exercises · about 31 min · DumbbellGym Shoulders Workout for Beginners5 exercises · about 31 min · GymDumbbell Full Body Workout for Intermediate6 exercises · about 47 min · DumbbellDumbbell Upper Body Workout for Intermediate6 exercises · about 47 min · Dumbbell
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: