Exercise

Reverse Flyes: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Reverse Flyes work?

The Reverse Flyes primarily targets the shoulders, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using dumbbell.

What are the most common Reverse Flyes mistakes?

• Using a weight heavy enough that the shoulder joint — not the chest — ends up limiting the set.
• Cutting the stretch short at the bottom instead of feeling a full stretch across the chest.
• Letting the shoulders roll forward instead of keeping the chest up through the movement.
• Bending the elbows into a press instead of keeping a fixed, slight elbow bend through the arc.

How should I program the Reverse Flyes — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Reverse Flyes variations and alternatives?

• Arnold Dumbbell Press — dumbbell, intermediate level, shoulders
• Dumbbell Lying One-Arm Rear Lateral Raise — dumbbell, intermediate level, shoulders
• Dumbbell Shoulder Press — dumbbell, intermediate level, shoulders
• Front Dumbbell Raise — dumbbell, beginner level, shoulders

Reverse Flyes at a glance

Attribute	Value
Level	Beginner
Equipment	Dumbbell
Category	Strength
Primary muscles	Shoulders
Secondary muscles	—

How to do the Reverse Flyes, step by step:

1. Step 1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Step 2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Step 3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. Step 4. The arms should be elevated until they are parallel to the floor.
5. Step 5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
6. Step 6. Repeat for the recommended amount of repetitions.