How to Do the Reverse Fly

The reverse fly is an isolation exercise that targets the posterior delts, the muscles at the back of your shoulders. It’s a great exercise to do to improve your shoulder strength and definition.

Here’s how to do the reverse fly:

1. Stand with your feet shoulder-width apart and your knees slightly bent.

2. Hold a pair of dumbbells with your arms extended down in front of you, your palms facing each other.

3. Keeping your back straight, bend over at your hips until your torso is parallel to the floor.

4. Maintaining a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.

5. Squeeze your shoulder blades together at the top of the movement and then slowly lower the dumbbells back to the starting position.

Be sure to keep your core engaged throughout the movement and avoid using momentum.

You can vary the difficulty of the reverse fly by using different weights and by changing the angle of your torso. If you’re a beginner, start with a light weight and perform 10-12 repetitions. As you get stronger, you can increase the weight and the number of repetitions.