Shoulders · Dumbbell
Dumbbell Reverse Flyes
How to do the dumbbell reverse flyes, 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
- Fly
- Mechanic
- Isolation
See it in motion
How to do it
Hold dumbbells and hinge at the hips. Raise the weights outward in a wide arc, squeezing your shoulder blades, then lower.
- 1Hinge at your hips and raise the dumbbells out to your sides, feeling your rear delts and upper back contract
- 2Keep a slight bend in your elbows and your palms facing down
- 3Squeeze your shoulder blades together at the top and control the weights on the way down
Common mistakes
- Don't swing the weights or use momentum to lift them
- Avoid shrugging your shoulders or rounding your back
- Don't let your arms drop below your torso, maintain the correct range of motion
Muscles worked
The dumbbell reverse flyes mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Side DeltsMinor
Kovo programs the dumbbell reverse flyes for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the barbell overhead press
- How to do the cable face pull
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
Last reviewed April 2026.