Shoulders
The main muscle group listed for this exercise.
Exercise guide
Reverse Flyes With External Rotation
Reverse Flyes With External Rotation is an intermediate-level shoulder exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
No secondary muscle group is listed for this variation.
Strength
Movement pattern: raise. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Reverse Flyes With External Rotation
- To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
- Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
- As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are level with the head.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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Reverse Flyes
Reverse Flyes is a beginner-friendly shoulder exercise performed with dumbbells.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Reverse Flyes With External Rotation.
What muscles does Reverse Flyes With External Rotation work?
Reverse Flyes With External Rotation primarily trains the shoulders.
Is Reverse Flyes With External Rotation beginner-friendly?
It is listed as intermediate.
What equipment do I need for Reverse Flyes With External Rotation?
This variation uses dumbbells.
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