Shoulders · Dumbbell
Dumbbell Reverse Fly
How to do the dumbbell reverse fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand and hinge forward at the hips until your torso is near parallel to the floor, arms hanging down. With a slight bend in your elbows, raise the dumbbells out to the sides in a wide arc until level with your torso, squeezing your rear delts, then lower under control.
- 1Feel your rear delts and upper back contracting as you spread your arms
- 2Keep your arms nearly straight and lead with your elbows
- 3Squeeze your shoulder blades together, then control the return
Common mistakes
- Don't rotate your torso or swing the weights up with momentum
- Avoid shrugging your shoulders or locking your elbows
- Don't go so heavy that you have to heave the weights
Muscles worked
The dumbbell reverse fly mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell reverse fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.