Reverse Flyes With External Rotation

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

strengthintermediatedumbbellpullisolation
Reverse Flyes With External Rotation - starting position

Starting position

Reverse Flyes With External Rotation - 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 With External Rotation

  1. 1

    To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.

  2. 2

    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.

  3. 3

    Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.

  4. 4

    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.

  5. 5

    The arms should be elevated until they are level with the head.

  6. 6

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

  7. 7

    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

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Alternating Kettlebell Press - starting position

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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

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Frequently Asked Questions

What muscles does the Reverse Flyes With External Rotation work?

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

Is the Reverse Flyes With External Rotation good for beginners?

The Reverse Flyes With External Rotation is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Reverse Flyes With External Rotation?

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

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