Dumbbell Reverse Fly
Bent-over rear raises to isolate the rear delts.
- Primary muscleRear delts
- Also worksUpper back
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Rear delts
- Upper back
- Dumbbells
How to do the Dumbbell Reverse Fly
4 steps, in the order you do them.
- With a dumbbell in each hand, lean your torso forward until it's almost parallel to the floor, with a neutral spine and your knees slightly bent.
- Let your arms hang with your palms facing each other and your elbows slightly bent.
- Open your arms out to the sides to shoulder height.
- Lower in a controlled way without swinging your torso.
Muscles worked
Common Dumbbell Reverse Fly mistakes
What goes wrong most often when you do the Dumbbell Reverse Fly, and how to fix it.
You stand up and the fly turns into an almost standing move.
Keep your torso almost parallel to the floor. If you rise, choose lighter dumbbells.
You squeeze your shoulder blades hard and your traps take over.
Open your arms wide to the sides with your shoulder blades still, without squeezing them.
The dumbbells rise backward toward your hips.
Open your arms in line with your shoulders, perpendicular to your torso.
Alternatives to the Dumbbell Reverse Fly
They work the rear delts with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 6 of the 36 routines.
- Experienced3 × 15–20
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 15–20 | 1:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 15–20 | 1:00 |
| Shoulder specialization | Intermediate and advanced | 3 × 15–20 | 1:15 |
| PPL 6 days high volume | Advanced | 3 × 15–20 | 1:30 |
| Body part split 5 days | Advanced | 3 × 15–20 | 1:00 |
| Arnold split 6 days | Advanced | 3 × 15–20 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Reverse Fly
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Upper-Legs 5 Days5 days · 65 min · IntermediateSee routine →
- Shoulder specialization4 days · 65 min · Intermediate and advancedSee routine →
More rear delts exercises
Loop Band Face PullRear delts · Resistance band
Seated Dumbbell Reverse FlyRear delts · Dumbbells and bench
Frequently asked questions
What muscles does the Dumbbell Reverse Fly work?
The Dumbbell Reverse Fly works mainly the rear delts. It also works the upper back.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 15 to 20 reps with 1 minute and 7.5 seconds of rest.
Which routines include the Dumbbell Reverse Fly?
It appears in 6 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, Upper-Legs 5 Days, and Shoulder specialization.