Reverse Fly
Reverse flies target the posterior deltoids and rhomboids. Hinge forward at the hips, hold dumbbells beneath you, and raise them out to the sides in a reverse hugging motion.
How to Perform
Hinge forward at the hips until your torso is nearly parallel to the floor.
Let the dumbbells hang directly below your shoulders with a slight elbow bend.
Raise the dumbbells out to the sides, squeezing your shoulder blades together.
Pause at the top for one second before lowering.
Keep your torso stable — do not rock up and down to generate momentum.
Common Mistakes to Avoid
Not hinging forward enough, reducing rear delt activation.
Using too much weight and recruiting the traps excessively.
Lifting the torso as you raise the weights.
Muscle Activation
Variations
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