Reverse Dumbbell Flyes: How to Do It, Muscles Worked & Benefits

beginnerHome & gymdumbbellShoulders

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Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over. They help balance the shoulders and improve posture.

Primary musclesShoulders

Secondary—

Equipmentdumbbell

Levelbeginner

Typeisolation

Movementpull

WhereHome & gym

What is the reverse dumbbell flyes?

Reverse flyes train the rear deltoids and upper back by opening the arms out to the sides while bent over. They help balance the shoulders and improve posture.

The reverse dumbbell flyes is beginner-friendly and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it at home or in the gym, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the reverse dumbbell flyes are the shoulders.

Shoulders (primary)

The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.

How to do the reverse dumbbell flyes: step by step

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.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the reverse dumbbell flyes

Builds rear shoulders
Improves posture
Balances chest and front-shoulder work
Light dumbbells only

Like all resistance training, the reverse dumbbell flyes also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Swinging the torso
Squeezing too heavy
Bending the elbows a lot (turning it into a row)
Rounded back

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Hinge forward with a flat back or lie chest-down on an incline bench
Raise the arms out wide like wings
Squeeze the shoulder blades
Use light weights

How to breathe

Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	2 × 12	60–90 sec	2× per week
Intermediate	3 × 15	60–120 sec	2× per week
Advanced	4 × 15–20	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Band pull-aparts

Make it harder

Chest-supported reverse flyes
Cable reverse flyes

Reverse Dumbbell Flyes for men and women

The technique of the reverse dumbbell flyes is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the reverse dumbbell flyes work?

The reverse dumbbell flyes mainly works the shoulders.

Is the reverse dumbbell flyes good for beginners?

Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.

How many sets and reps of the reverse dumbbell flyes should I do?

Beginners: 2 × 12. Intermediate: 3 × 15. Advanced: 4 × 15–20. Train each muscle group about twice per week.

Can I do the reverse dumbbell flyes at home?

Yes, it needs little or no equipment.

How often should I train with the reverse dumbbell flyes?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

The lateral raise isolates the side delts, the muscles that make your shoulders look wider.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.