Dumbbell Reverse Fly
The Dumbbell Reverse Fly is a posterior chain isolation exercise that targets the rear deltoids and upper back muscles to improve shoulder stability and posture. By performing a hip hinge and raising weights laterally, this movement strengthens the often-neglected muscles responsible for retracting the shoulder blades.
The posterior deltoids are small muscles that fatigue easily, often causing larger back muscles or momentum to take over. The AI analyzes your RPE and rep performance to ensure the load is light enough to maintain isolation but heavy enough to stimulate growth, while also monitoring your lower back recovery status since the hinged position requires isometric strength. If you have a history of lower back pain, the app can suggest chest-supported alternatives based on your profile.
Form Cues
- Hinge forward at the hips until your torso is nearly parallel to the floor
- Maintain a neutral spine with your core engaged
- Keep a slight, fixed bend in your elbows throughout the movement
- Squeeze your shoulder blades together at the top of the lift
- Control the weight slowly on the descent
- Don't swing your torso to generate momentum
- Don't round your lower back or hunch your shoulders
- Don't lock your elbows completely straight
- Don't lift your head up excessively to look forward
Common Mistakes
- Using excessive weight and momentum
- Rounding the spine
- Bending elbows too much (mimicking a row)
- Lifting the torso upright during the rep
- Shrugging the shoulders towards the ears
Muscles Worked
This exercise primarily targets the posterior deltoids, which are essential for healthy shoulder mechanics and counteracting forward-slumped posture. It also heavily recruits the rhomboids and middle trapezius to retract the scapulae, while the erector spinae work isometrically to stabilize the lower back in the hinged position.
Primary
Secondary
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