Reverse Fly (Dumbbell) primarily works the rear delts and upper back. It is categorized as a pull movement and uses Dumbbell.
- Primary muscles
- rear delts and upper back
- Equipment
- Dumbbell
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Reverse Fly (Dumbbell)
- Hinge, slight knee bend, palms facing each other
- Raise arms out to shoulder height — lead with elbows
- Pause briefly — lower without swinging
Common mistakes
- Using momentum — rear delts need control, not load ego
Muscles worked
The primary catalog target is rear delts, with upper back also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Face Pull · Prone Y Raise · Chest Supported Rear Delt Raise
Put Reverse Fly (Dumbbell) into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.