Strength

Seated Dumbbell Reverse Fly

Seated Dumbbell Reverse Fly exercise enhances upper body strength and stability, specifically targets upper back and shoulders. Improves posture, shoulder mobility and boosts upper body endurance.
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Seated Dumbbell Reverse Fly instructions
Step-by-step instructions
1
Sit on the edge of a bench or chair with a dumbbell in each hand, feet placed flat on the floor.
2
Bend forward at the waist so your chest is approaching your knees, allowing your arms to hang down by your feet with your palms facing each other.
3
With a slight bend in your elbows, raise both arms out to the side, aiming to squeeze your shoulder blades together.
4
Hold the position for a moment, then lower the dumbbells back down in a controlled manner, keeping the same slight bend in your elbows.
5
Repeat this action for the desired number of reps. Be sure not to use your back to lift the weights, keep the movement in your shoulders.
Sit on the edge of a bench or chair with a dumbbell in each hand, feet placed flat on the floor.
Bend forward at the waist so your chest is approaching your knees, allowing your arms to hang down by your feet with your palms facing each other.
With a slight bend in your elbows, raise both arms out to the side, aiming to squeeze your shoulder blades together.
Hold the position for a moment, then lower the dumbbells back down in a controlled manner, keeping the same slight bend in your elbows.
Repeat this action for the desired number of reps. Be sure not to use your back to lift the weights, keep the movement in your shoulders.
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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