How to Do Dumbbell Reverse Fly

Dumbbell Reverse Fly is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Reverse Fly

  1. 01Hinge at the hips until the torso is nearly parallel to the floor with dumbbells hanging below the chest.
  2. 02Pull the dumbbells out to the sides while keeping the elbows slightly bent and palms facing each other.
  3. 03Squeeze the shoulder blades together at the top of the range of motion.
  4. 04Lower the dumbbells back to the center under tension without swinging.
  5. 05Keep the neck neutral by looking at a spot on the floor three feet in front of the toes.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Reverse Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Think about pushing the dumbbells toward the side walls rather than pulling them up to keep the traps from taking over.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Reverse Fly questions

What muscles does Dumbbell Reverse Fly work?

Dumbbell Reverse Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Reverse Fly correctly?

Hinge at the hips until the torso is nearly parallel to the floor with dumbbells hanging below the chest. Pull the dumbbells out to the sides while keeping the elbows slightly bent and palms facing each other. Squeeze the shoulder blades together at the top of the range of motion. Lower the dumbbells back to the center under tension without swinging. Keep the neck neutral by looking at a spot on the floor three feet in front of the toes.

What is the A90 coach tip for Dumbbell Reverse Fly?

Think about pushing the dumbbells toward the side walls rather than pulling them up to keep the traps from taking over.

Is Dumbbell Reverse Fly suitable for beginners?

Dumbbell Reverse Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Reverse Fly?

Dumbbell Reverse Fly uses dumbbell.

A90 Intelligence

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