How To Do Rear Delt Flyes

Reverse Flyes


  • Increase Shoulder Integrity
  • Increase Shoulder Hypertrophy

Prime Movers:

  1. Posterior Deltoids (Shoulders)
  2. Rhomboids (Upper Back)
  3. Trapezius (Upper Back)

How To Do Reverse Flyes Properly

  • While holding a resistance in each hand, such as a dumbbell, kettlebell or cable attachment, lean your torso forward so that your hands are under your shoulders and lower than your knees.
  • Brace your core and flex your glutes throughout the lift while maintaining a neutral spine.
  • Start with your hands facing towards each other and arms are slightly bent.
  • While rotating your hands so that your palms face towards your feet, raise the weight until your elbows are higher than your shoulders.
  • Pull your shoulder blades and elbows together behind you before controlling the descent back to the start position.
  • Control the entire movement so that the resistance does not swing.

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