Dumbbell Reverse Fly

Dumbbell Reverse Fly

The Dumbbell Reverse Fly is an excellent exercise for targeting the upper back and rear shoulders. It helps improve posture and balances the shoulder muscles by strengthening the often underdeveloped rear deltoids.

How to do Dumbbell Reverse Fly

1. Set Up: Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Starting Position: Bend your knees slightly and hinge at your hips, lowering your torso until it’s nearly parallel to the floor. Let your arms hang down naturally, with a slight bend in your elbows.
3. Lift the Dumbbells: Exhale as you lift the dumbbells out to the sides, keeping your arms slightly bent. Focus on squeezing your shoulder blades together as you lift.
4. Peak Contraction: Pause for a moment at the top of the movement, where your arms are parallel to the floor. Squeeze your upper back and shoulders.
5. Lower the Dumbbells: Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Form Tips

• Back Position: Keep your back flat and avoid rounding your shoulders during the movement to prevent injury.
• Elbow Angle: Maintain a slight bend in your elbows throughout the exercise to reduce strain on the joints.
• Movement Control: Perform the exercise slowly and with control, focusing on the contraction of the rear deltoids and upper back muscles.
• Breathing: Remember to exhale as you lift the dumbbells and inhale as you lower them.

Targeted Muscles

• Primary Muscles: Rear Deltoids, Rhomboids, Trapezius
• Secondary Muscles: Posterior Deltoids, Rotator Cuff Muscles