Exercise description of the reverse dumbbell fly.  Learn about the reverse dumbbell fly with videos, pictures, and other sports information.  Also learn how the reverse dumbbell fly can increase your sports skills.

Primary muscles worked:  Rhomboids, Middle Trap

Synergist Muscles:  Lats, Rear Deltoid

Mechanics:  Isolation

Equipment:  Dumbbells

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

Spotting the exercise:  To spot the reverse dumbbell fly, the spotter shold stand if front of the athlete. If the athlete can no longer perform full repetions of the reverse dumbbell fly, the spotter can lift up on the athlete's wrists until the desired range of motion is reached.

Sport specific 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.