Shoulders
The main muscle group listed for this exercise.
Exercise guide
Reverse Flyes
Reverse Flyes is a beginner-friendly shoulder exercise performed with dumbbells.
Dumbbell
The equipment listed for this variation.
Beginner
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.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Reverse Flyes
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Reverse Flyes With External Rotation
Reverse Flyes With External Rotation is an intermediate-level shoulder exercise performed with dumbbells.
View exerciseAlternating Deltoid Raise
Alternating Deltoid Raise is a beginner-friendly shoulder exercise performed with dumbbells.
View exerciseBent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseDumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
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.
What muscles does Reverse Flyes work?
Reverse Flyes primarily trains the shoulders.
Is Reverse Flyes beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Reverse Flyes?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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