Primary musclesShoulders، Trapezius
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12
How to do it
- 1
The Dumbbell reverse fly is a free-weight movement that mainly works the rear deltoids. Add it to your training plan to isolate the rear shoulder muscles and build the rotator cuff muscles.
- 2
It also engages the trapezius muscles, and may help with discomfort linked to muscle weakness, such as poor posture and shoulder blade protrusion, by working the infraspinatus and subscapula muscles that cover the scapula.
Muscles worked
Target
Posterior Deltoid
Synergists
Infraspinatus، Teres Minor، Lateral Deltoid، Trapezius، Rhomboids
Alternatives & variations
One Arm Landmine Row
ShouldersBack / Wing Barbell
Dumbbell Push Press
ShouldersFull Body Dumbbells
Smith Machine Behind The Neck Press
Shoulders Full Gym
Kipping Handstand Push-up
ShouldersTriceps Full Gym
Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching
Face Pull
ShouldersTrapezius Full Gym