Reverse Fly (Dumbbell)

The rear deltoid sculptor — precision isolation for the forgotten third of the shoulder, essential for structural balance and injury prevention

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Rear Delts
Secondary Muscles	Mid Traps, Rhomboids, Infraspinatus
Equipment	Dumbbells, Incline Bench (optional)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Significantly lighter than you think
   • Beginner: 5-10 lbs
   • Intermediate: 10-20 lbs
   • Advanced: 15-30 lbs (rarely more)
2. Hip hinge: Bend forward 45-90° — torso near parallel to floor
   • Freestanding: Core-intensive, athletic variation
   • Chest-supported: Incline bench at 30-45°, pure isolation
3. Arm position: Dumbbells hanging directly below shoulders
   • Slight elbow bend (10-15°) locked in place
   • Palms neutral or slightly pronated
4. Spinal alignment: Neutral lumbar spine, thoracic extension
   • "Chest proud" even in bent position
5. Stance: Hip-width, knees soft (10-20° flexion)

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Very light	Rear delts are small — ego has no place here
Incline bench (optional)	30-45° angle	Eliminates lower back fatigue, recommended
Mirror	Lateral view	Verify torso angle and arm path

Setup Cue

"Imagine your arms are coat hangers swinging from your shoulders — no tension yet, just perfect alignment waiting to fire"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Establishing tension before the fly

1. Bent-over position locked in, core braced
2. Dumbbells hanging straight down (perpendicular to floor)
3. Shoulder blades neutral — not protracted or retracted
4. Slight elbow bend fixed in place
5. Breathing: Deep breath into belly, brace

Feel: Tension in lower back and hamstrings (if freestanding), zero tension in arms

Mental cue: "Loading the slingshot"

⬆️ Raising (Fly)

What's happening: Horizontal abduction — arms sweep wide

1. Lead with elbows, raise dumbbells out to sides
2. Arc motion, like you're hugging a giant beach ball
3. Pinkies rotate slightly higher than thumbs (external rotation)
4. Drive elbows up and back — think "reverse pec fly"
5. Breathing: Exhale forcefully through the raise

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Intense burn in rear delts, contraction between shoulder blades

Critical cue: "Elbows lead, spread the wings"

Key distinction: This is NOT a row — weight moves OUT to sides, not BACK toward hips

⏸️ Top Position

What's happening: Maximum contraction of rear deltoids

1. Arms roughly parallel to floor (or slightly below)
2. Elbows slightly higher than wrists
3. Shoulder blades squeezed together hard
4. 0.5-1 second squeeze at peak
5. Dumbbells form straight line across body

Don't go higher: Raising above parallel recruits upper traps, defeating the purpose

Feel checkpoint: Burning in rear delts, tightness across upper back

⬇️ Lowering

What's happening: Controlled return, maintaining tension

1. Slowly reverse the arc, dumbbells come together
2. Same path down as up — no dropping
3. Maintain elbow angle throughout
4. Feel the stretch across posterior shoulder
5. Breathing: Controlled inhale on descent

Tempo: 2-3 seconds (slower than concentric)

Critical: Don't completely relax at bottom — keep slight tension

Common error avoided: Dumbbells swinging or momentum taking over

Key Cues

Primary Cues

• "Lead with your elbows like spreading wings" — proper movement pattern
• "Pinkies to the ceiling" — slight external rotation maximizes rear delt activation
• "Fly wide, not back" — prevents rowing motion
• "Squeeze a pencil between your shoulder blades" — peak contraction cue

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s up, 1s squeeze, 3s down, no pause
Mind-Muscle	3-2-3-1	3s up, 2s hold, 3s down, 1s reset
Metabolic/Pump	1-1-2-0	Fast up, brief squeeze, controlled down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Deltoids	Horizontal shoulder abduction, external rotation assist	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Mid Traps	Scapular retraction during squeeze	██████░░░░ 65%
Rhomboids	Scapular retraction and downward rotation	██████░░░░ 60%
Infraspinatus	External rotation of humerus	█████░░░░░ 45%

Stabilizers

Muscle	Role
Lower Back	Maintains hip hinge position (if freestanding)
Core	Anti-rotation, prevents torso twist
Erector Spinae	Spinal extension maintenance

Muscle Emphasis

To maximize rear delt isolation: Chest-supported variation, lighter weight, perfect form, pinkies up To engage more upper back: Freestanding variation, squeeze harder at top, slightly higher arm position To emphasize rotator cuff: Exaggerate external rotation (pinkies toward ceiling)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Ego lifting	Too much weight, using momentum	Zero rear delt isolation, injury risk	Drop to 50% of current weight
Rowing instead of flying	Pulling elbows back vs. out	Becomes lat/mid-back exercise	"Fly to the sides, think reverse pec deck"
Lumbar flexion	Lower back rounds	Disc compression, potential injury	Neutral spine or switch to chest-supported
Raising too high	Arms above shoulder level	Upper traps dominate, defeats purpose	Stop at parallel or slightly below
Locked elbows	Completely straight arms	Elbow joint stress, biceps tendon strain	Maintain 10-15° bend throughout
Fast tempo	Swinging, bouncing	No time under tension, no isolation	Slow down: 2-1-3 tempo minimum

Most Common Error

Turning this into a row — the #1 mistake. If dumbbells move back toward your hips, you're rowing. If they fly OUT to your sides in an arc, you're doing it right. Film yourself from above if uncertain.

Self-Check Checklist

• Weight feels almost too light for first few reps
• Movement is smooth arc, not straight pull
• Feeling intense burn in rear delts, not lats or mid-back
• Maintaining perfect spinal neutral throughout
• No swinging, bouncing, or momentum
• Can hold top position for 2-3 seconds if needed

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🔀 Variations

By Support & Stability

Freestanding

Aspect	Details
Position	Standing bent-over, no support
Challenge	High — core, lower back, hamstring demand
Best For	Athletes, functional strength emphasis
Benefit	Develops total-body stability, athletic carryover

Coaching point: More fatiguing, may limit rear delt focus if lower back gives out first

Chest-Supported (Incline Bench)

Aspect	Details
Position	Chest on 30-45° incline bench
Challenge	Low — pure isolation
Best For	Hypertrophy, lower back issues, beginners
Benefit	Complete rear delt isolation, can push to failure safely

Setup: Lie face-down on incline bench, dumbbells hang straight down

Pro tip: This is the SUPERIOR variation for pure rear delt development

Seated Bent-Over

Aspect	Details
Position	Sitting on bench edge, bent to thighs
Challenge	Moderate stability
Best For	Middle ground between free and supported
Benefit	Lower back support without bench setup

Setup: Sit, bend forward until chest near thighs, arms hang down

By Grip & Angle

Neutral Grip (Standard)

Aspect	Details
Grip	Palms facing each other
Effect	Balanced rear delt activation
Best For	General development

Pronated Grip

Aspect	Details
Grip	Palms facing back
Effect	Slightly more external rotation emphasis
Best For	Rotator cuff engagement

High Incline (60°)

Aspect	Details
Angle	Steeper bench angle
Effect	Shifts emphasis slightly to mid-traps
Best For	Upper back development

Advanced Variations

Variation	Key Difference	When to Use
Pause Reps	3-5 second hold at top	Break through plateaus, mind-muscle connection
1.5 Reps	Full rep + half rep = 1	Extra time under tension at peak
Drop Sets	Immediate weight reduction at failure	Metabolic stress, hypertrophy
Single-Arm	One arm at a time	Fix imbalances, prevent compensation
Prone on High Bench	Lie face-down on flat bench	Complete isolation, zero stabilization needed

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-5	12-20	60-90s	Light-Moderate	1-2
Pump/Metabolic	3-5	20-30	45-60s	Light	2-3
Corrective/Posture	3-4	15-25	60s	Light	3-4
Mind-Muscle	3	10-15	90s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper/Pull Day	After rows, before arms	Pre-fatigued from rows but still fresh enough to isolate
Shoulder Day	Final exercise	Isolation finisher after compounds
Push Day	End of workout	Balance out anterior delt/pec work
Full-Body	After main lifts	Accessory work for shoulder health

Programming Insight

Rear delts are chronically undertrained in most programs. Consider including this 3-4x per week across different sessions rather than one high-volume day. Frequency > volume per session for this muscle.

Frequency Guidelines

Training Level	Frequency	Volume Per Week
Beginner	2x/week	6-9 sets total
Intermediate	2-3x/week	9-15 sets total
Advanced	3-4x/week	12-20 sets total

Progression Strategies

Sample Weekly Integration

Example 1: Upper/Lower Split

• Monday (Upper): 4x15 chest-supported reverse fly
• Thursday (Upper): 3x20 freestanding reverse fly

Example 2: Push/Pull/Legs

• Pull Day: 4x12-15 (after rows)
• Push Day: 3x20 (finisher, balance pressing)

Example 3: Full-Body (3x/week)

• Each session: 3x15 (different variation each day)

Supersets & Pairings

Excellent pairings:

• With lateral raises — complete delt tri-set (front/side/rear)
• With face pulls — double rear delt/upper back assault
• With bench press — antagonist pairing (push/pull)
• With chest flyes — horizontal plane pairing

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Reverse Fly	Learning pattern, minimal equipment
No-Weight Reverse Fly	Complete beginner, mobility work
Reverse Pec Deck	Need machine assistance, joint issues

Progressions (Harder)

Exercise	When Ready	Link
Cable Reverse Fly	Want constant tension throughout ROM
Single-Arm Cable Fly	Fix imbalances, advanced control
Prone Incline Reverse Fly	Maximum isolation with heavier loads

Alternatives (Same Goal, Different Movement)

Cable Options

Alternative	Equipment	Key Benefit
Cable Reverse Fly	Cable crossover	Constant tension, smooth resistance curve
Single-Arm Cable Fly	Cable station	Unilateral focus, fix asymmetries

Machine Alternatives

Alternative	Equipment	Key Benefit
Reverse Pec Deck	Pec deck machine	Fixed path, easiest to learn
Rear Delt Machine	Dedicated machine	Purpose-built, foolproof

Compound Movements

Alternative	Type	Trade-off
Face Pull	Compound	Hits rear delts + rotator cuff + upper back
Band Pull-Apart	Compound	Great warmup, high-rep finisher
Rear Delt Row	Compound	More load capacity, less isolation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Sustained hip hinge creates strain	Use chest-supported variation exclusively
Shoulder impingement	Overhead position may aggravate	Keep ROM comfortable, try neutral or wider grip
Hamstring tightness	Difficulty maintaining hip hinge	Seated bent-over variation
Pregnancy	Balance issues, hormonal laxity	Chest-supported only, lighter loads
High blood pressure	Blood pooling in bent position	Use seated or supported variation, don't hold breath

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Lower back pain beyond muscle fatigue
• Dizziness or lightheadedness from bent position
• Tingling or numbness in arms
• Inability to maintain neutral spine

Injury Prevention Strategies

Strategy	Implementation
Start absurdly light	Use 5-10 lbs even if you can lift more — learn the pattern first
Perfect the chest-supported version first	Remove variables, master movement pattern
Control the eccentric	Never drop the weight — 2-3 second negatives build control
Respect the burn	Muscle burn = good; joint pain = stop immediately
Gradual progression	Add 2.5 lbs maximum when you hit all reps with perfect form

Safe Training to Failure

How to safely reach failure:

1. Use chest-supported variation — eliminates fall risk
2. Have spotter if freestanding — can help you stand up if lower back fatigues
3. At failure: Simply lower dumbbells and rest
4. If dizzy: Stand up SLOWLY to avoid head rush

Blood Pressure Note

The bent-over position can increase blood pressure temporarily. If you have hypertension, use the chest-supported variation and breathe continuously — never hold your breath.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction, external rotation	0-90° abduction	🟡 Moderate
Scapulothoracic	Retraction	Moderate retraction	🟢 Low
Hip	Flexion (isometric hold)	45-90° flexion	🟡 Moderate (if freestanding)
Spine	Neutral maintenance	Minimal movement	🟡 Moderate (if freestanding)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° horizontal abduction	Arm across body stretch — should feel comfortable	Shoulder mobility work, doorway stretches
Hip	90° flexion	Can touch toes with soft knees	Use chest-supported variation, hip flexor stretches
Thoracic	Good extension	Can maintain "chest up" in hinge	Foam roll thoracic spine, cat-cow stretches

Joint-Friendly Modifications

Issue	Modification
Shoulder sensitivity	Shorten ROM, stop at comfortable point
Lower back issues	Chest-supported variation mandatory
Limited hip mobility	Seated variation or higher bench angle

Shoulder Health Note

This exercise is actually therapeutic for shoulder health when done correctly. The horizontal abduction pattern strengthens the often-neglected posterior rotator cuff and helps counteract internal rotation from pressing movements.

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❓ Common Questions

Why can't I feel this in my rear delts?

The three most common culprits:

1. Too much weight — Drop to 50% of what you're using. Rear delts are small and require very light loads for isolation.
2. Rowing instead of flying — You're pulling back toward your hips instead of out to your sides. Film yourself from above.
3. Going too high — Raising above parallel recruits traps. Stop when arms are parallel to floor.

Fix protocol: Use 5-10 lb dumbbells, chest-supported variation, focus on "pinkies to ceiling" cue, squeeze for 2 seconds at top.

What's the difference between this and rear delt fly?

They're the same exercise with different naming conventions. "Reverse fly" emphasizes the movement (reverse of chest fly), while "rear delt fly" emphasizes the muscle. Both refer to dumbbell horizontal abduction in a bent-over position.

Should I use chest support or go freestanding?

For hypertrophy: Chest-supported is superior — eliminates lower back fatigue, allows you to push rear delts to true failure.

For athletes: Freestanding has merit for total-body stability, but chest-supported is still better for actual rear delt development.

For lower back issues: Chest-supported is mandatory.

Bottom line: Chest-supported is the optimal variation for 90% of lifters 90% of the time.

How is this different from a row?

Plane of motion:

• Rows = sagittal plane (forward/backward)
• Reverse fly = transverse plane (side to side)

Movement path:

• Rows = elbows pull straight back toward hips
• Reverse fly = elbows arc out to sides

Muscle emphasis:

• Rows = lats, mid-back, some rear delt
• Reverse fly = rear delts almost exclusively

Visual cue: Rows look like starting a lawnmower; flys look like spreading wings.

Can I do these every day?

Technically yes — rear delts are small, recover quickly, and are typically undertrained. However:

Better approach: 3-4x per week with 48 hours between same-intensity sessions Volume per session: Keep moderate (3-4 sets) Variety: Rotate variations (chest-supported, freestanding, cable)

Daily training risks overuse injuries and diminishing returns. High frequency (3-4x/week) is ideal.

What weight should I use compared to other exercises?

General ratios (approximate):

• Reverse fly = 20-30% of your dumbbell bench press
• Reverse fly = 30-40% of your dumbbell row
• Reverse fly = 50-70% of your lateral raise

Example: If you dumbbell bench press 60 lbs, you might reverse fly 12-18 lbs

Reality check: Most people need to start with 5-10 lbs to learn proper form

My lower back gives out before my rear delts — what do I do?

This is extremely common and the #1 reason to use chest-supported variations.

Solutions:

1. Switch to incline bench chest-supported version (best option)
2. Use seated bent-over variation
3. Reduce session volume (fewer sets)
4. Strengthen lower back with dedicated exercises
5. Consider reverse pec deck machine

Don't fight through it — lower back fatigue will always prevent adequate rear delt stimulus.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. et al. (2016). "Shoulder Muscle Activation During Various Deltoid Exercises" — Tier A
• Boeckh-Behrens, W.U. & Buskies, W. (2000). "Fitness Strength Training: Anatomy" — Tier B
• ExRx.net Exercise Directory — Posterior Deltoid Analysis — Tier C

Programming & Hypertrophy:

• Israetel, M., Hoffmann, J., & Smith, C.W. (2015). "Scientific Principles of Strength Training" — Tier A
• Renaissance Periodization — Shoulder Training Volume Landmarks — Tier B
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy" — Tier A

Technique & Form:

• Nippard, J. (2019). "Technique Tuesday: Rear Delts" — Tier C
• Cavaliere, J. (Athlean-X). "Rear Delt Training Mistakes" — Tier C
• Helms, E., Morgan, A. (2019). "The Muscle & Strength Pyramids: Training" — Tier B

Shoulder Health & Biomechanics:

• Reinold, M.M. et al. (2004). "Electromyographic Analysis of the Rotator Cuff During Shoulder Exercises" — Tier A
• Physical Therapy Research on Scapular Dyskinesis — Tier B
• Cools, A.M. et al. (2007). "Scapular Muscle Recruitment Patterns" — Tier A

Postural Correction:

• Page, P. (2011). "Shoulder Muscle Imbalance and Subacromial Impingement Syndrome" — Tier B
• Upper Crossed Syndrome correction protocols — Tier C

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For Mo

When to recommend this exercise:

• User wants complete shoulder development (especially if pressing-focused)
• User has forward-rounded shoulders or "computer posture"
• User needs postural correction work
• User is doing bench press, overhead press, or front-delt-dominant program
• User wants to prevent shoulder injuries
• User has underdeveloped rear delts (visible from behind)

Who should NOT do this exercise:

• Acute shoulder injury → Rest, physical therapy evaluation first
• Acute lower back injury + cannot use chest support → Reverse Pec Deck instead
• Severe rotator cuff tear → Medical clearance required
• Cannot maintain neutral spine even with support → Regress to Band Pull-Apart

Key coaching cues to emphasize:

1. "This needs to feel absurdly light — if it doesn't, you're too heavy"
2. "Fly out to the sides like spreading wings, not rowing backward"
3. "Lead with your elbows, pinkies rotate toward ceiling"
4. "Squeeze something between your shoulder blades at the top"
5. "If you can't feel your rear delts burning, drop the weight in half"

Common issues to watch for in user feedback:

• "I feel this in my lats/mid-back" → Too heavy, turning into a row
• "My lower back is toast" → Switch to chest-supported immediately
• "I don't feel anything" → Weight too heavy OR going too fast — slow down, go lighter
• "My shoulders hurt" → Check ROM, may be going too high or have impingement
• "I can barely lift anything" → Normal! Rear delts are weak in most people

Programming guidance:

• Pair with: Front/lateral raises (shoulder tri-set), bench press (antagonist), face pulls (rear delt emphasis)
• Great after: Rows (back work), overhead press
• Avoid pairing with: Nothing — rear delts rarely interfere with other movements
• Typical frequency: 3-4x per week, spread across sessions
• Volume sweet spot: 12-18 sets per week total (advanced), 6-9 sets (beginners)

Progression signals:

• Ready to progress when: 4 sets x 20 reps with perfect form, strong mind-muscle connection, 1 RIR
• Regress if: Cannot feel rear delts, using momentum, lower back failing first, form breaking down
• Progress to: Cable Reverse Fly, single-arm variations, or simply add weight/reps
• Plateau breaker: Switch to chest-supported if freestanding, use pause reps, or try drop sets

Red flags in user execution:

• Swinging or using momentum → Weight too heavy, stop immediately
• Lower back rounding → Neutral spine lost, injury risk
• Arms going way above parallel → Traps taking over
• Fast, bouncy reps → Zero isolation happening
• Can't complete sets without rest-pause → Too heavy

Special considerations:

• Desk workers: This is ESSENTIAL for them — recommend 3-4x per week minimum
• Pressing-focused lifters: Should do 1.5-2x as much rear delt volume as front delt
• Bodybuilders: Rear delt development often limits shoulder aesthetics — high frequency crucial
• Athletes: Freestanding variation acceptable but chest-supported builds more muscle
• Beginners: Start chest-supported, 3x15, focus on mind-muscle connection before adding weight

Teaching progression for beginners:

1. Week 1-2: Bodyweight or 5 lb dumbbells, chest-supported, perfect form
2. Week 3-4: Add slight weight if form perfect, 3x12-15
3. Week 5+: Gradually increase to working weight, maintain perfect technique
4. Consider freestanding variation only after 8+ weeks of mastery

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Last updated: December 2024