Strength

Dumbbell Reverse Fly

Dumbbell Reverse Fly is an easy exercise that tones the upper back and shoulders. It involves mimicking a bird's wing-flap motion with dumbbells, improving posture, shoulder stability and upper body strength.
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Dumbbell Reverse Fly instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, and hold a dumbbell in each hand.
2
Bend at your waist until your upper body is nearly parallel to the floor, keeping a slight bend in your knees.
3
Stretch your arms out in front of you so that the dumbbells are close together.
4
Raise your arms out to the sides, like a bird spreading its wings, until the dumbbells are at shoulder level.
5
Slowly lower the dumbbells back down to the starting position and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart, and hold a dumbbell in each hand.
Bend at your waist until your upper body is nearly parallel to the floor, keeping a slight bend in your knees.
Stretch your arms out in front of you so that the dumbbells are close together.
Raise your arms out to the sides, like a bird spreading its wings, until the dumbbells are at shoulder level.
Slowly lower the dumbbells back down to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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