Reverse Fly
The reverse fly targets the posterior deltoid and rhomboids, essential for shoulder balance.
Updated
Reverse Fly
The reverse fly targets the posterior deltoid and rhomboids, essential for shoulder balance.
Muscles Involved
- Posterior deltoid : primary target
- Rhomboids : assist scapular retraction
- Mid trapezius : retracts the scapulae
Step-by-Step Instructions
Step 1 — Position
Bent at 90°, dumbbells below chest, arms almost straight.
Step 2 — Raise
Lift arms laterally, elbows slightly bent.
Step 3 — Contraction
Squeeze scapulae at top, control the descent.
Sets and Reps
4 sets of 12-15 reps. Light loads.
Common Mistakes
- Rising during movement : maintain torso angle
- Loads too heavy : cheating is very easy
- Not enough contraction at top : squeeze the scapulae well
Safety Tips
Bent position stresses the lower back. Alternative: chest against incline bench to eliminate cheating.
Variations
- On incline bench face down : eliminates cheating
- On machine (reverse pec-deck) : guided movement
- On cable : constant tension
Who Is This Exercise For?
All levels. Indispensable for anterior/posterior shoulder balance and injury prevention.