Reverse FlyesMuscles Worked
Reverse flyes isolate your shoulders, specifically the rear delts at the back of each shoulder. Lying chest down on an incline bench locks your torso in place, so you can't swing the weights up with your back.
PrimaryShoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation
- Force
- Pull
How to do it
- Set a bench to a low incline and lie face down on it with your chest on the pad and your toes on the floor.
- Let a dumbbell hang in each hand below your shoulders, palms facing each other and elbows softly bent.
- Sweep your arms out to the sides in a wide arc, keeping the elbow bend fixed.
- Stop when your arms are about level with your body and hold for a moment.
- Lower the dumbbells slowly back down to where you began.
Form tips
- Use light weights, because the rear delts are small and heavy dumbbells turn this into a row.
- Think of reaching your hands out wide to the walls, not pulling them back toward your hips.
- Keep your neck relaxed and your chin tucked instead of craning up to look forward.
Why it made the list
No. 5 of 13
Best Shoulder Exercises
Rear delt isolation. Critical for shoulder health and posture. Often neglected, so including it promotes balanced shoulder training.
More shoulder exercises
See it on your own body map
Log your Reverse Flyes sets in KasMaker and watch your shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
