Dumbbell Reverse Fly

The reverse fly is a bent-over raise that trains your rear shoulders and the muscles between your shoulder blades. It uses light dumbbells and fixes the rounded-shoulder posture that desk work builds.

How to do the Dumbbell Reverse Fly

1. Hold a light dumbbell in each hand and hinge forward at the hips until your torso is close to parallel to the floor, knees soft.
2. Let the dumbbells hang under your chest with a slight bend in your elbows.
3. Raise your arms out to the sides until they are in line with your torso, leading with your elbows and squeezing your shoulder blades.
4. Lower for two seconds without letting your torso rise.

Common mistakes

• You swing your torso to lift the dumbbells. Use lighter dumbbells and keep your back flat and still.
• You shrug your shoulders up. Pull your shoulder blades back and down, and think about moving your elbows, not your hands.
• You raise your arms too high. Stop when your arms are in line with your back.

Equipment and setup

Two light dumbbells are enough. Stagger uses a pair of 10 lbs (4.5 kg) for 15 reps.

To take the hinge off your lower back, sit on the end of a bench and lean forward over your thighs, or lie chest down on an incline bench.

Easier and harder versions

Easier: Use lighter dumbbells or no weight, or support your torso on a bench.

Harder: Pause for one second at the top or lower for three seconds. Stagger runs 15 reps on a 90-second clock at a 2-0-1 tempo.

Workouts that use the Dumbbell Reverse Fly

More shoulder exercises