Dumbbell Reverse Fly
Expert Advice
Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids.
How-to-do Steps
- Sit on the edge of a bench with your feet flat on the floor, holding dumbbells with your palms facing each other.
- Bend forward at the waist, keeping your back straight.
- With a slight bend in your elbows, lift the dumbbells out to the sides until they are parallel with your shoulders.
- Pause and squeeze your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Track Dumbbell Reverse Fly in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Reverse Fly primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Reverse Fly work?
Dumbbell Reverse Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Reverse Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Reverse Fly suitable for beginners?
Yes, Dumbbell Reverse Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
