Reverse Fly

Rear DeltsDumbbells

The reverse dumbbell fly targets and builds your rear delts. It fixes forward shoulder posture and builds balanced shoulder strength.

How to do it

1Grab dumbbells and hinge forward at your hips with a flat back and slightly bent knees. Let the weights hang straight down, palms facing each other.

2Exhale as you raise the dumbbells out and up to shoulder height, keeping a slight bend in your elbows.

3Focus on driving your rear delts and squeezing your shoulder blades together like pinching a pencil between them.

4Inhale as you lower the dumbbells smoothly back down without letting them swing.

5Keep all force coming from your rear delts, not momentum or your lower back.

Common mistakes

Using heavy weights that force you to swing your torso and use momentum.

Locking your elbows out completely, straining elbow joints and shifting work off rear delts.

Rounding your lower or upper back during the hinge, which risks lower back injury.

Lifting weights too high above shoulder line or shrugging up into your upper traps.

Breathing

Exhale as you fly the weights out to the sides; inhale as you return to the bottom under control.

Make it harder or easier

To simplify: start with lighter dumbbells or bodyweight to hone proper rear delt engagement.

To intensify: increase dumbbell weight or slow down the lowering phase.

If your lower back gets tired holding the hinge, perform these seated on an incline bench facing forward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.