How To Do Reverse Fly Exercises

There’s at all times multiple technique to do one thing, and reverse fly exercises aren’t any exception. You are able to do them standing or sitting, with or with out weights, utilizing one arm or two, bench or no bench––there’s simply a lot magnificence in such versatility!

For those who’re unfamiliar, the reverse fly is a resistance train that strengthens the higher physique, particularly the rear shoulder and higher again muscle mass–particularly the rear deltoid and rotator cuff muscle mass. 

At this level, it’s possible you’ll be asking your self: why train muscle mass which might be barely seen, what profit does this kind of exercise present, how one can do reverse fly, and even what a again fly exercise is. If so, learn on as we discover the solutions to all of those questions—and extra. 

The right way to Do a Excellent Reverse Fly

Your effort and time are beneficial, so no matter’s value doing is value doing proper—particularly in terms of understanding. Correct type will improve bodily efficiency, scale back the chance of harm, and assist you to reap essentially the most advantages.

To that finish, try these steps on how one can do a correct dumbbell reverse fly train:

  • Stand on a flat floor together with your ft hip or shoulder-width aside. Preserve a slight bend within the knee, and let your arms relaxation at your sides.
  • Hinge your hips again and produce your chest nearly parallel to the bottom. Permit your arms to hold freely, and keep a straight again.
  • Preserve a slight bend on the elbow and carry your arms away from each other, up in the direction of your shoulders. It ought to look as if you could have wings and are making a flying movement. 
  • Slowly deliver your arms again down, and repeat the train. Repetitions will differ from individual to individual. 

At first, this train might appear like somebody making an attempt to fly away with their ft glued to the bottom. If, hypothetically, liftoff had been doable, it’d be the results of the pushing movement fairly than the pulling movement. However on this case, it’s the latter. Therefore the identify, reverse fly.

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Frequent Errors When Doing a Reverse Fly

When utilizing dumbbells throughout this train, individuals will typically swing them utilizing the load’s momentum as a substitute of the muscle to finish a rep.1 However doing this gained’t enhance muscle power.  Keep in mind, the tortoise, not the hare, gained the race, so use a gradual and managed movement to strengthen the important thing muscle teams.

For those who’re straining to finish the complete vary of movement with dumbbells, it’s possible you’ll be utilizing an excessive amount of weight. Not solely can this lead to poor type, however it may additionally lead to harm. Higher type and fewer weight will trump poor type and extra weight over time.

One other widespread mistake individuals typically make when performing a reverse fly is hunching or rounding their again. Doing this may solely add undesirable stress to your decrease backbone.1 To keep away from this, be aware of your type: hold your again linear, core tight, and keep in mind to tuck in your chin.

Reverse Fly Variations

One of many stunning issues about this train is its adaptability. You are able to do it at house or the health club, and with or with out bands and weights, and by no means get bored. Whether or not standing, seated, or in a inclined place, it’s an train that anybody can make the most of at any level of their train journey.  

Under are just a few of our favourite methods to include reverse flys into your exercise.

Seated Reverse Fly

This is a wonderful alternative for somebody utilizing dumbbells which will discover the standing place uncomfortable. Right here, you’re just about following the identical steps we listed above, besides seated. 

There are just a few alternative ways to do that seated dumbbell reverse fly:

  • Common bench – Sit on a bench together with your arms at your sides. You’ll nonetheless hinge your hips and hold your again straight, however as a substitute of getting your chest nearly parallel to the ground,  you’ll hold it at roughly a 45-degree angle to your thighs and knees.  
  • Incline Bench – You possibly can sit ahead or backward on the incline bench. Sitting ahead is an efficient possibility for somebody who might have bother with the hip hinge, whereas sitting backward is for somebody in search of extra of a bodily problem. 

Cable One Arm Reverse Fly

The cable one arm reverse fly is a wonderful different to isolate the rear deltoids, set up extra core power, and concentrate on a fuller vary of movement. This variation could be executed on the health club utilizing a cable pulley machine:

  • Start in an analogous stance as instructed above, and place the pulley at an excellent top together with your neck.
  • Stand sideways in entrance of the machine, and use the surface hand to seize the pulley by extending your arm throughout your physique. Tip: place your different hand on the machine or your hip for stability in the course of the train.
  • As you pull your arm out to your aspect, slowly exhale. Whenever you really feel the rear deltoid muscle contract, maintain it briefly after which inhale as you deliver it again to the start line. 

Upright Reverse Fly with Bands

A profit to utilizing resistance bands is that they create extra rigidity the farther they’re stretched, leading to extra muscle exercise in and across the focused muscle teams.2 It’s an incredible possibility for individuals with decrease again ache or issue bending over. 

This variation could be executed on the health club or at house, both sitting or standing in an upright place:

  • First, discover someplace to connect the resistance band—ideally, a hard and fast object. You could possibly anchor it to a door, a stationary beam, or, maybe, even a tree (if the climate agrees).  
  • Make sure the bands are about chest top, and seize them together with your arms out in entrance of you, holding the elbows barely bent. The bands shouldn’t have any slack. As a substitute, they need to be taut and simply starting to stretch.
  • Preserve your palms confronted inward and arms parallel to the ground. Then, deliver your arms again till your elbow is even with, or barely previous, the shoulder to maximise the vary of movement. 

Susceptible Reverse Fly

This variation could be executed with or with out weights in three totally different positions (relying on an individual’s talent stage)—on the ground, on a bench, or on an train ball. Doing this variation with out weights on a bench or an train ball is greatest for anybody with decrease again discomfort or a earlier shoulder harm. 

For those who’re performing this train on the ground: 

  • Lay face down in your stomach together with your arms down at your aspect, angled barely outward, and palms resting on the bottom. 
  • Pull your shoulder blades collectively and down in the direction of your hips as you carry your arms up slowly from the ground.  
  • Maintain every rep for between 2 and 12 seconds, and repeat.

For those who’re performing this train on a bench: 

  • Lay face down together with your arms out to the aspect. Bend your elbows, and hold your arms according to, or barely above, your head.
  • Pull your shoulder blades collectively and down in the direction of your hips as you carry your arms up.
  • Maintain every rep for between 2 and 12 seconds, and repeat.

For those who’re performing this train on an train ball: 

  • Lay face down in your stomach together with your arms prolonged out in the direction of the aspect (think about you had been a fowl with its wings absolutely prolonged). 
  • Pull your shoulder blades collectively as you carry your arms up.
  • Maintain every rep for between 2 and 12 seconds, and repeat.

Please remember, the extra superior the pose, the tougher it will likely be to carry every rep.

Precautions and Security Measures

The reverse fly is a protected train for individuals with out shoulder or again accidents. Its versatility is what makes it an incredible possibility for varied ages and ranges of power.

Nevertheless, to make sure you’re performing this transfer with correct type, repeatedly monitor your self utilizing these questions as a information:

  • Are my knees barely bent?
  • Am I hinging on the hips?
  • Do I’ve a straight again?
  • Is my chin tucked in?
  • Am I holding my core tight?

It’s greatest to chorus from doing this train if you happen to’ve suffered a latest shoulder or again harm, really feel any ache or soreness whereas doing it, or have just lately had surgical procedure. 

Why You Ought to Do Reverse Fly Exercises

Whereas we don’t use our rear shoulder and higher again muscle mass to actually fly (reverse or in any other case), these muscle mass are essential for good posture and on a regular basis actions.

The truth is, listed here are just a few of the advantages dumbbell reverse flys can supply:

  • Improved posture and stability
  • Diminished neck ache
  • Supported shoulder girdle
  • Stretched chest muscle mass
  • Strengthened posterior shoulder and higher again muscle mass

Chuze Proper, Chuze Smart, Chuze Health

Whether or not you need to embody reverse fly exercises or turf exercises into your routine, find out about push vs pull day, or begin barre, Chuze is the place so that you can attempt new workouts. Chuze isn’t only a health club; we’re a group of welcoming, pleasant, and supportive individuals. Whether or not you’re a beginner to train or have been understanding your entire life, our health facilities had been designed to construct more healthy human connections and more healthy our bodies. You possibly can even broaden your zone to health courses and get to know your group. 

And the most effective half is, even when there’s not a Chuze Health heart close to you, it’s nonetheless doable to hook up with this en-chuze-iastic group with the iChuze subscription, which lets you take part in digital exercise applications from the consolation of your personal house. 

To study extra, try iChuze Health right now.



Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and workforce coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives together with her husband and son in San Diego, CA and loves scorching yoga, snowboarding and all issues wellness.




  1. Mayo Clinic. Wholesome Life-style Health.
  2. Nationwide Library of Medication. Muscle Exercise in Higher-Physique Single-Joint Resistance Workout routines with Elastic Resistance Bands vs. Free Weights.
  3. Harvard Well being Publishing. Power coaching relieves power neck ache.