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Intermediate
Dumbbell Reverse Fly
4 steps Updated 29/08/2026
Dumbbell Reverse Fly is a free weights exercise targeting Upper Back (Trapezius, Rhomboids) using Dumbbells.
Step by step
How to perform it
- Begin by lying chest-first on an incline bench, with your feet planted firmly on the floor. Hold a dumbbell in each hand with your arms hanging down, palms facing each other.
- With a slight bend in your elbows, raise the dumbbells out to your sides until your arms are in line with your shoulders.
- Lower the dumbbells back to the starting position with control, maintaining the slight bend in your elbows.
- Repeat the exercise for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Back Squeeze
Last updated: 29/08/2026
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Dumbbell Reverse Fly
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