How do you do the Reverse Fly (Dumbbell)?

Stand with feet about hip width and hinge forward to roughly 45 degrees with a straight back. Let the dumbbells hang under your shoulders with a slight bend in your elbows. Raise your arms out to the sides until they are about parallel to the floor. Squeeze your shoulder blades together at the top. Lower the dumbbells under control.

What muscles does the Reverse Fly (Dumbbell) work?

Mainly the rear delts, with help from the traps and upper back.

What are common Reverse Fly (Dumbbell) mistakes?

Using a weight so heavy form breaks down. Swinging the weights with momentum. Standing up and down with your torso during the rep.

Reverse Fly (Dumbbell): how to do it, form cues and muscles worked

How to do it

Stand with feet about hip width and hinge forward to roughly 45 degrees with a straight back.
Let the dumbbells hang under your shoulders with a slight bend in your elbows.
Raise your arms out to the sides until they are about parallel to the floor.
Squeeze your shoulder blades together at the top.
Lower the dumbbells under control.

Key cues

Hinge with a straight spine
Elbow bend stays fixed
Open out like wings
Squeeze shoulder blades at the top

Common mistakes

Using a weight so heavy form breaks down
Swinging the weights with momentum
Standing up and down with your torso during the rep

Muscles worked

Primary: Rear delts
Secondary: Traps and upper back

Equipment

Dumbbells.

Variations

Reverse Fly (Machine)
Machine · Rear delts · Pull
Reverse Fly (Cable)
Cable · Rear delts · Pull

References

StrengthLog: Reverse Dumbbell Flyes
Fitbod: Dumbbell Bent Over Reverse Fly
ACE: Incline Reverse Fly