June 22, 2024
Trainer Tip of the Week Dumbbell Reverse Fly Premier Sportsplex

Why Should You Add Reverse Fly Exercise to Your Workout Routine?

Are you looking to strengthen your upper back and improve your posture? Look no further than the reverse fly exercise. This underrated exercise targets the often neglected muscles in your upper back, including the rhomboids and rear deltoids. By incorporating reverse fly into your workout routine, you can not only enhance your upper body strength but also prevent shoulder injuries.

The Basics of Reverse Fly Exercise

The reverse fly exercise involves the movement of your arms in the opposite direction of a regular fly. To perform this exercise, start by standing with your feet shoulder-width apart and knees slightly bent. Hold a pair of dumbbells in your hands with your palms facing each other. Keep your back straight and engage your core muscles to maintain stability throughout the exercise.

Begin the movement by slightly bending your elbows and lifting your arms out to the sides. Imagine squeezing your shoulder blades together as you raise your arms. At the top of the movement, pause for a moment and then slowly return to the starting position.

The Benefits of Reverse Fly Exercise

1. Targets Neglected Muscles: The reverse fly exercise specifically targets the muscles in your upper back, which are often overlooked in traditional workout routines. By strengthening these muscles, you can improve your posture and enhance overall upper body strength.

2. Shoulder Injury Prevention: Strong upper back muscles play a crucial role in maintaining proper shoulder alignment and stability. By incorporating reverse fly exercise into your routine, you can reduce the risk of shoulder injuries, such as rotator cuff strains and impingements.

3. Improves Posture: If you spend a significant amount of time sitting or hunched over a desk, your posture may suffer. Reverse fly exercise can help counteract the effects of poor posture by strengthening the muscles responsible for pulling your shoulders back and opening up your chest.

Tips for Performing Reverse Fly Exercise Correctly

1. Start with Light Weights: If you’re new to reverse fly exercise, start with light dumbbells or resistance bands to ensure proper form and prevent strain or injury. As you become more comfortable and confident, you can gradually increase the weight.

2. Focus on Form: It’s crucial to maintain proper form throughout the exercise. Keep your back straight, shoulders relaxed, and avoid using momentum to lift the weights. Engage your back muscles and squeeze your shoulder blades together at the top of the movement for maximum benefit.

3. Breathe Properly: Remember to exhale as you lift the weights and inhale as you lower them. Breathing correctly helps stabilize your core and enhances the effectiveness of the exercise.

Incorporating Reverse Fly Exercise into Your Workout Routine

Reverse fly exercise can be performed using dumbbells, resistance bands, or cable machines. Aim to include this exercise in your upper body or back-focused workout routine at least twice a week. Start with 2-3 sets of 10-12 repetitions and gradually increase the intensity as your strength improves.

Remember to warm up before starting your workout and stretch your upper back and shoulder muscles afterward to prevent tightness or discomfort.


The reverse fly exercise is a highly effective way to strengthen your upper back, improve posture, and prevent shoulder injuries. By incorporating this exercise into your regular workout routine, you can achieve a balanced and strong upper body. Start with proper form, gradually increase the weight, and enjoy the benefits of a healthier and more resilient upper back.