Rear delts exercise
Seated Dumbbell Reverse Fly
Seated rear raises with your torso leaning over your thighs.
- Primary muscleRear delts
- Also worksUpper back
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Rear delts
- Upper back
- Dumbbells and bench
How to do the Seated Dumbbell Reverse Fly
4 steps, in the order you do them.
- Sit on the edge of a bench and lean your torso over your thighs with the dumbbells under your legs.
- With your elbows slightly bent, open your arms out to the sides.
- Raise them to shoulder height.
- Lower with control.
Muscles worked
Common Seated Dumbbell Reverse Fly mistakes
What goes wrong most often when you do the Seated Dumbbell Reverse Fly, and how to fix it.
Your chest lifts off your thighs as you open your arms.
Keep your chest resting on your thighs through the whole set.
You start with the dumbbells at your sides instead of under your legs.
Start with the dumbbells together under your thighs and your arms hanging.
Your elbows bend more and more as the set goes on.
Set a slight elbow bend at the start and keep it the same until the last rep.
Alternatives to the Seated Dumbbell Reverse Fly
They work the rear delts with other equipment, including options for training at home.
Mobbe
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.
More rear delts exercises
See all 6 rear delts exercises →
Frequently asked questions
What muscles does the Seated Dumbbell Reverse Fly work?
The Seated Dumbbell Reverse Fly works mainly the rear delts. It also works the upper back.