Reverse Fly

Deltoids 2 Variants

How to perform it

Basic exercise for posterior deltoids and back muscles. Improves posture and scapular strength.

Variants

Each variation trains a little differently: pick the right one and add it to your plan.

Cable Reverse Fly

Deltoids Rotator Cuff Trapezius Abdominals Obliques Forearms Lower Back Erector Spinae Triceps

CAvieng

Stand in the center of a cable crossover machine with the pulleys set at chest height or slightly higher. Grab the left cable with your right hand and the right cable with your left hand (cross-over grip). Keep a slight bend in your elbows and maintain an upright torso with a tight core. Open your arms outward and backward by squeezing your rear shoulders and shoulder blades. Slowly return to the starting position under control.

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Dumbbells Reverse Fly

Deltoids Trapezius Forearms Rotator Cuff

Dumbbells

Basic exercise for posterior deltoids and back muscles. Improves posture and scapular strength.

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One-rep max Progressive overload Hypertrophy RPE (rate of perceived exertion)

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Frequently asked questions

Reverse Fly: which muscles does it work?

It mainly works the Deltoids. As supporting muscles it also works the Trapezius, Forearms, Rotator Cuff.

Reverse Fly: do you need equipment?

Yes, it typically uses: Dumbbells.

Reverse Fly: what variations are there?

Common variations include: Cable Reverse Fly, Dumbbells Reverse Fly.

Related exercises

Snatch Bent Press Face Pull Arm raise with stick - supine Arm Abductions Deltoid muscles stretching Cross Body Carry Front Delts