Reverse Flyes
A dumbbell shoulder exercise done lying face down on an incline bench, raising the arms out to the sides. It targets the rear of the shoulder, an area that pressing exercises tend to miss.
How to do the reverse flyes
- Lie face down on an incline bench with a dumbbell in each hand, palms facing each other.
- Let your arms hang straight down, perpendicular to the bench, with a slight bend in the elbows.
- Raise both arms out to the sides in an arc, squeezing your shoulder blades together.
- Continue until your arms are roughly level with your shoulders.
- Pause briefly at the top, feeling the contraction in the rear of the shoulders.
- Lower the dumbbells back down slowly to the starting position and repeat.
Original library instructions (6 steps)
- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Using momentum to swing the dumbbells up; slow the movement down and let the shoulders do the work.
- Bending the elbows more as the set gets hard, which turns it into a row; keep the bend fixed.
- Choosing dumbbells that are too heavy for this small muscle group; lighter weight usually works better here.
- Raising the arms above shoulder height, which shifts the work elsewhere; stop level with your shoulders.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your chest and stomach pressed against the bench so you cannot use your torso to help lift the weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are reverse flyes good for beginners?
Yes, especially with light dumbbells. The incline bench supports your torso, which makes it easier to isolate the rear shoulders without swinging.
What muscles do reverse flyes work?
They target the shoulders, focusing specifically on the rear portion that many pressing exercises leave undertrained.
