Dumbbell Reverse Fly

A hinged isolation exercise raising dumbbells out to the sides, targeting the rear deltoids and upper back.

How to do it

1. Hinge forward at the hips holding dumbbells with arms hanging down.
2. Keep your back flat and knees slightly bent.
3. Raise the dumbbells out to the sides until level with your shoulders.
4. Squeeze your shoulder blades together at the top.
5. Lower the dumbbells back with control.
6. Repeat for the desired number of reps.

Tips

• Use a light weight so the rear delts do the work, not momentum.
• Squeeze your shoulder blades together at the top.
• Keep a soft, fixed bend in your elbows throughout.

Muscles

Primary: Rear deltoid

Secondary: Rhomboids, Traps