Exercise Tutorial: Reverse Fly
Table of Contents
What Is a Reverse Fly
The Reverse Fly (Also known as the rear delt fly) is an exercise that targets your upper back and shoulders. As indicated in the name, the Dumbbell Reverse Fly requires the use of dumbbells. Many people enjoy this exercise because of the benefits it provides to the shoulders and upper back, often helping to correct bad posture. Don’t worry if you are unfamiliar with this exercise as we will examine the Dumbbell Reverse Fly in detail!
How to Do Reverse Fly
To complete the Dumbbell Reverse Fly, you will need dumbbells. Select your dumbbell of choice and hold one in each hand so that your palms are facing the body. If you are new to the Dumbbell Reverse Fly, we suggest using a lighter weight to start out with. Follow these steps to learn how to perform the Dumbbell Reverse Fly!
Begin standing with your feet hip-width apart and your hands at your sides.
Slightly bend the knees and bend forwards at the hips so that the torso is almost parallel to the floor. Let your arms hang with a slight bend in the elbow.
Brace the core and simultaneously elevate both arms out to the side until they are in-line with the shoulders. Slowly return to the starting position and repeat the movement.
That’s how you perform the Dumbbell Reverse Fly!
Dumbbell Reverse Fly Form
There are some key points to remember as you are performing the Dumbbell Reverse Fly. Every exercise will have some cues to help you maintain your form, so it is important that you make sure you are aware of them in order to avoid injury. When performing the Dumbbell Reverse Fly, make sure too:
Keep your back in a straight/neutral position
Keep a slight bend in the elbows and knees
Squeeze the shoulder blades together at the top of the fly
Control the movement of the dumbbells as you lower them
Do not swing the dumbbells or torso to create momentum
Do not lift the dumbbells higher than the shoulders
Keep the core engaged and the chest open
Following these cues when performing the Dumbbell Reverse Fly will allow you to achieve all of the benefits of the exercise, and most importantly, avoid injury. Maintaining proper form will translate into similar upper body exercises which will set you up for even better workouts.
Rear Delt Fly Benefits
There are many benefits to including the Rear Delt Fly in your exercise routine. Some of the benefits of the Dumbbell Reverse Fly include:
Strengthening the muscles of the shoulders and upper back
Improved posture
Toned shoulders
Improved shoulder health
Decreased risk of injury to the shoulders
Can reduce shoulder and neck pain
Rear Delt Fly Progression
I wanted to break down a series of exercises that could help you progress with the rear delt fly. These exercises are suitable for beginners or those who are already maximizing the benefits of the exercise. It's important to discuss the hip hinge now, as it allows the user to determine the desired angle for the rear fly. Many people perform the rear parellel to the floor—I personally prefer it—but others might opt for a 10 to 15-degree angle. The chosen angle depends on how much muscle activation you want and whether you have any lower back pain.
This exercises requires you to engage your core muscles, which is crucial, especially when hinged. This is particularly important for those with lower back pain. Individuals with such pain may find this exercise challenging because it can exacerbate discomfort. If this is the case, I recommend maintaining a 10 to 15-degree angle to mitigate stress on the back. However, it's crucial to engage your core before starting the movement to protect your lower back, keep your spine aligned, and avoid injury.
Another exercise I recommend is the traditional dumbbell bent-over row, which follows a similar movement pattern to the reverse fly. The main difference is the motion: instead of flying the arms out, you pull the shoulders back, essentially retracting them. The bent-over row is simpler but targets different ranges. Additionally, understanding the importance of retracting and protracting your shoulder blades is crucial. During exercises like the cable fly or rear delt fly, fully retracting your shoulder blades when performing the flying motion engages the upper back muscles more effectively, yielding greater benefits.
Why Is The Dumbbell Reverse Fly Useful
The Dumbbell Reverse Fly is useful for improving and maintaining shoulder health. It is a great exercise to target the upper back and truly strengthen the Posterior Deltoid. Increasing the strength in your shoulders and upper back is advantageous for everyone’s health and well-being, but specifically for those who are sitting down all day and are in occupations that involve constant upper body movement.
Being sedentary can quickly lead to reduced muscle mass and weak joints, resulting in increased susceptibility to injury. Occupations that have consistent use of the shoulders can lead the overuse injuries in both healthy and weak shoulders, so strengthening them is key for protection against injury!
Reverse Delt Fly Muscles Worked
The Rear Delt Fly targets the muscles of the shoulder and upper back. Specifically, the Rear Delt Fly will engage:
Dumbbell Reverse Fly Variations
The Dumbbell Reverse Fly has a few variations that will help to give your exercise routine variety. Below are some variations of the Dumbbell Reverse Fly.
Seated Dumbbell Reverse Fly
The Seated Dumbbell Reverse Fly involves the same movements as the Dumbbell Reverse Fly, just from a seated position instead of standing. Sit on the edge of a bench and perform the Dumbbell Reverse Fly as usual. Try this exercise for 3 sets of 10-15 reps.
Incline Dumbbell Reverse Fly
The Incline Dumbbell Reverse Fly involves performing the Dumbbell Reverse Fly on an inclined bench. Lie on the inclined bench with your chest making contact with the bench. Spread your feet to provide support to the body. Perform the Dumbbell Reverse Fly as usual. Try 3 sets if 10-15 reps.
One Arm Dumbbell Reverse Fly
Hold a dumbbell in one hand and use the other hand to stabilize the body against a bench as you perform a One Arm Dumbbell Reverse Fly. Do 3 sets of 10-15 reps and switch sides.
Reverse Fly Alternatives
Common Names for the Reverse Fly
The reverse fly exercise receives several names, such as:
Rear Delt Fly
Cable or Dumbbell Fly
Flyes
It's important to recognize that different equipment may result in a name change, but even when named differently, two exercises can be the same (e.g., Rear Delt Fly and Reverse Fly). So, we just need to keep in mind to highlight their names and the variations based on the equipment when we recommend this exercise to someone.
