# Reverse Fly (Dumbbell)

> A bent-over dumbbell raise that opens your arms to the sides to train your rear shoulders and upper back.

Page: https://fitnessie.app/exercises/dumbbell-reverse-fly/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/reverse-fly-dumbbell/75ebd488b2925656.mp4

## How to do it

1. Stand with feet about hip width and hinge forward to roughly 45 degrees with a straight back.
2. Let the dumbbells hang under your shoulders with a slight bend in your elbows.
3. Raise your arms out to the sides until they are about parallel to the floor.
4. Squeeze your shoulder blades together at the top.
5. 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)](https://fitnessie.app/exercises/machine-reverse-fly/)
- [Reverse Fly (Cable)](https://fitnessie.app/exercises/cable-reverse-fly/)

## References

- [StrengthLog: Reverse Dumbbell Flyes](https://www.strengthlog.com/reverse-dumbbell-flyes/)
- [Fitbod: Dumbbell Bent Over Reverse Fly](https://fitbod.me/exercises/dumbbell-bent-over-reverse-fly)
- [ACE: Incline Reverse Fly](https://www.acefitness.org/resources/everyone/exercise-library/34/incline-reverse-fly/)