FormTwin › Exercises › Reverse Fly

What muscles does the Reverse Fly work?

The reverse fly isolates the rear deltoids and upper back, balancing out all the pressing most people do and improving posture.

Primary muscles worked

Secondary muscles worked

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How to do the Reverse Fly

  1. Hinge forward with a flat back, or lie chest-down on an incline bench.
  2. Hold light dumbbells with a slight bend in the elbows.
  3. Raise the weights out to the sides in a wide arc.
  4. Lead with the pinkies and squeeze the shoulder blades.
  5. Lower slowly, keeping tension on the rear delts.

Common mistakes

Variations

Cable reverse flyMachine reverse pec deckIncline-supported reverse fly

Frequently asked questions

What muscles does the reverse fly work?

The reverse fly isolates the rear deltoids, with the rhomboids and mid-traps helping to retract the shoulder blades. It's one of the best moves for the often-neglected back of the shoulder.

Why is the reverse fly important?

Most training is pressing-heavy, which builds the front delts and chest and can round the shoulders. Reverse flyes strengthen the rear delts and upper back to balance that out and improve posture.

Why can't I feel the reverse fly in my rear delts?

Usually the weight is too heavy, so the traps and momentum take over. Go lighter, keep a soft elbow, lead with the pinkies, and think about pulling the shoulder blades apart, not up.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.