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Reverse Flyes, Dumbbell

Type: Shoulder
The dumbbell reverse flye targets the rear shoulder (posterior deltoid) muscles. Performing reverse flyes with dumbbells is quite a challenging exercise, so start with a relatively light weight to perfect the movement. Squeezing the shoulder blades together at the end of the movement will also work the upper and mid back. Below you'll find a video guide and step by step instructions that demonstrate the correct technique for the dumbbell reverse flye exercise.
Level :  Equipment : Yes
Rear Shoulders
Back

Reverse Flyes, Dumbbell Steps:

Step 1:
Set up an adjustable gym bench to an incline of about 30 degrees.

Step 2:
Take a pair of dumbbells and sit on the bench as though you are sitting the wrong way around on a dining chair.

Step 3:
Lean forwards so your chest is resting on the back of the bench (this is called the prone position).

Step 4:
Position your feet flat on the floor, with your arms at your sides holding the dumbbells with an underhand grip.

Step 5:
With a slight bend in the elbows, inhale and raise the arms up from your sides.

Step 6:
Pause at the top and squeeze the shoulder blades together.

Step 7:
Return to the start position.

Top Tip:

The dumbbell reverse flye can also be performed seated.
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