Shoulders · Isolation

Dumbbell Reverse Fly

An isolation exercise for the rear deltoids and upper back, raising dumbbells outward from a bent-over position. Rear delts get almost nothing from pressing and little from most rows, so this simple movement carries a large share of balanced shoulder development. It also squares up posture, pulling the shoulders back against everything daily life rounds forward.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Isolation Pull
dumbbell-reverse-fly-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Rear Delts, Rhomboids, Traps
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Dumbbell Reverse Fly

  1. Hold a light dumbbell in each hand and hinge forward until your torso is near parallel with the floor.
  2. Let the dumbbells hang beneath your chest, palms facing each other.
  3. Set a slight fixed bend in your elbows.
  4. Raise both dumbbells out to the sides in a wide arc, leading with the backs of your hands.
  5. Finish level with your shoulders, shoulder blades squeezed, and hold for a beat.
  6. Lower under control and repeat.

Anatomy

Muscles Worked

shoulders
Primary muscles
Rear Delts
Secondary muscles
Rhomboids Traps

Do This

Form Cues

  • Hinge forward until the torso is close to parallel with the floor.
  • Keep the elbow angle fixed and lead with the backs of the hands.
  • Squeeze the shoulder blades together at the top.
  • Choose a weight you could pause at the top with on every rep. On this exercise, that is the honest test.

Avoid This

Common Mistakes

  • Standing too upright, which shifts the work to the side delts.
  • Going heavy and turning it into an upper back row.
  • Letting the dumbbells drop back to the start.
  • Sneaking the torso upright as fatigue builds, which quietly hands the reps to the side delts.

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