Reverse Flyes

The Reverse Flyes isolates the Shoulders through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthbeginnerdumbbellpullisolation
Reverse Flyes - starting position

Starting position

Reverse Flyes - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Reverse Flyes

  1. 1

    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).

  2. 2

    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.

  3. 3

    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.

  4. 4

    The arms should be elevated until they are parallel to the floor.

  5. 5

    Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Reverse Flyes work?

The Reverse Flyes primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

Is the Reverse Flyes good for beginners?

Yes, the Reverse Flyes is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Reverse Flyes?

You need dumbbell to perform the Reverse Flyes. Most commercial gyms will have this available.

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