Reverse Dumbbell Flyes


  • Hold a pair of dumbbells, lean forward and let your arms hang towards the floor.
  • With almost straight arms (just a slight bend at the elbow), slowly lift the dumbbells by raising your arms out to the sides.
  • Reverse the movement and lower the dumbbells back to the starting position.


Reverse dumbbell flyes is an isolation exercise for the muscles that horisontally extend your upper arms, and thus trains many of the antagonists of common pressing exercises. Unlike exercises such as lat pulldowns or rows, the upper arm just barely moves closer to the origin of the lats, which means that the lats aren’t very active in this exercise.

This is an exercise where it is easy to cheat by using your hips, which takes away the work from the rear deltoid. Instead, make sure to pick a weight light enough to be able to perform the exercise correctly and with control.

Muscles Worked


  • Rear Deltoid


  • Trapezius

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Text and graphics from the StrengthLog app.