Reverse Dumbbell Fly

Reverse Dumbbell Fly Basics

Primary muscles worked: Rhomboids, Middle Trap

Synergist Muscles: Lats, Rear Deltoid

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Reverse Dumbbell Fly

• Grab a pair of dumbbells with a neutral grip. Allow your arms to hang to the side of your body, slightly bend your knees, and bend the back at a 45-degree angle. Your spine should stay flat with no excess curvature.
• Now, with a slight bend in the elbow, you should bring the weight up in an arc like path so that your arms are parallel to the floor. You should be sure to pull from the back as if they were trying to pull their shoulder blades together.
• Once this position is reached, you may return the weight to the starting position and begin another rep.

Reverse Dumbbell Fly Tips

• When you perform the reverse dumbbell fly, make sure that you do not lean back, with your back, as you perform the lift.
• Using the strength of your lower back to assist with the lift will reduce the difficulty of the lift on your rhomboids which is not the intent of the lift.

Reverse Dumbbell Fly and Sports Application

The reverse dumbbell fly can most readily be seen in rowing. The pull through motion of the stroke requires a strong back, and the reverse dumbbell fly is an excellent exercise for developing this exact strength. The reverse dumbbell fly is also an important exercise for overall muscular balance. As many sports and training programs emphasis throwing, the reverse dumbbell fly targets muscles that are typically underutilized in sports. By utilizing the reverse dumbbell fly, an athlete stands to create muscular balance which will improve overall strength but reduce the likelihood of injury as well.