Posted on 10 Comments

Dumbbell Reverse Fly

Reverse Fly

Reverse dumbbell flyes strengthen the posterior shoulder and upper back. Strength and development in the rear shoulders and thoracic spinal muscles improve upper body posture, function, and movement.

Hold a dumbbell in each hand with palms facing your body, and your knees slightly bent. Keeping your back flat, bend forward at the hip joint.

Exhale and slowly raise the dumbbells up, forward and out to the sides until your arms are almost level with the shoulders, maintaining a slight bend in the elbows and squeezing your shoulder blades together.

Inhale and slowly lower the dumbbells back to your starting position. Repeat.

10 thoughts on “Dumbbell Reverse Fly

  1. I never tried that. I’ll give it a go.

    1. You will love it 😊

  2. Chape,
    As always, I give my 2 cents on all your workouts (or at least try to) lol
    I have done this workout as well with dumbbells and i like it personally, the back is a muscle we shouldn’t take advantage of, neither the shoulders. I think I have used 20lb dumbbells for this exercise. I will have to check my notes, but after a good set of reps, you can feel the fire, and you just keep going!

    1. Hi, Shay-lon!!
      You and your comments are always welcome, and you know it (or I hope so, lol).
      I read your exercise last week, and I thought I had already posted this exercise, but I didn´t.
      I apologize because I didn´t comment your post, but I didn´t want to polemicize :) Do you remember our conversation about trainers against the world? That´s me and this exercise, lol Everybody does it wrong… but me (and people I´ve taught).
      Here is my point, ready to be checked: To really isolate the posterior head of the deltoid, we need to inhibit the lats action. The way to do it is pulling away the elbows from the torso as much as possible. Raising the dumbbells forward and out to the sides is key to target the tiny posterior deltoid.
      If the elbows are close to the torso, we´re almost rowing, with the lats doing all the work. So, the blonde guy does it wrong ;) Blondes, right? lol

      1. Hey! yes this is that exercise!!!! Lmao! crazy! how you found that exercise video so quickly on my blog- I assume it means my blog theme is easily read. yay for me!

        Hahah, you do realize that blonde trainer has over million youtube followers and his own gym thing and such.. he is a HUGE deal.. from what other people have told me. Although doesn’t make him anymore professional than the rest of us.. unless he has more education than I, then I guess he takes the cake – and he makes more money, so I suppose he might be doing something better than I. Before actually looking at his video, I did this exercise and then did it using this video, and we have similiar ways of doing it, but differences at the same time. Do I not like his way? no, I like it and he knows stuff but sometimes has a hard time of transferring to the exercise. Did I like my way? yes, because I did it and still got the same results. Personally I think this exercise comes down to what you want out of it, because if I watch multiple videos on this exercise, it seems everyone has a different outlook on what they want to trigger and what muscles are doing what at the time- the one thing we all have in common is, the exercise is good for the back. While I was taught form/technique are very important. I notice some athletes who get paid top dollar don’t always use good form when exercising and no one seems to complain. xD so maybe certain people get less slack when things don’t always seem “correct”. I don’t know. Just an observation.


      2. Indeed, your blog theme is easily read!! Good work!
        I don´t know this guy, or any other guy actually :) But I know we have plenty of exercises to work our lats and we are short on exercises to work the posterior deltoid ;)
        Hugs, Chape

      3. This is very true, I will agreed to that one Chape! Only so many work the posterior delts.. and they are not fun! xD jk.

        Chape, do you celebrate Christmas? I have wondered.

      4. No, they are not fun :D
        I do celebrate Christmas, but I´m not religious and I skip that part. Family dinners and parties is what it means to me :)

      5. Okay, that all makes sense. Do you still believe in giving gifts too?! I wanted to ask because I wanted to tell you that I hope you have a wonderful Christmas :D

      6. Thank you so much! I wish you a wonderful Christmas as well :)
        I believe giving gifts is a good practice all year long, there is nothing better than a good surprise ;)

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