Back exercise

Dumbbell Reverse Fly

How to do the Dumbbell Reverse Fly with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with feet shoulder-width apart, holding dumbbells at your sides. Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor. Let the weights hang straight down (palms facing each other) while maintaining a tight core, straight back,…
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Illustration showing the Dumbbell Reverse Fly
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Reverse Fly

  1. 1 Stand with feet shoulder-width apart, holding dumbbells at your sides. Press the hips back in a hinge motion, bringing your chest forward and almost parallel to the floor. Let the weights hang straight down (palms facing each other) while maintaining a tight core, straight back, and slight knee bend.
  2. 2 Raise both arms out to your side on an exhale. Keep a soft bend in your elbows. Squeeze the shoulder blades together as you pull them toward the spine.
  3. 3 Lower the weight back to the start position as you inhale.