Seated reverse dumbbell fly muscles worked. Seated Reverse Fly muscles worked – Rear Deltoids.

Seated reverse dumbbell fly muscles worked Read our lever seated fly guide. (See: How to Diagnose (and Fix) Your Body's Imbalances) Aug 11, 2024 · Muscles Worked While the rear delts are the target muscle group, the dumbbell reverse fly works a few other muscles as well. Dec 25, 2023 · Reverse fly is an important exercise helps to strengthen your shoulder muscles mainly Deltoid and Trapezius and other scapular muscles. As such, it is a machine fly or seated lever fly. When done correctly, the reverse fly can lead to improved posture, stability, strength, and many more untold benefits. For complete shoulder muscle development, bent over raises are a must-do. Muscles worked: Deltoids. Jun 4, 2024 · The reverse fly or the bent-over lateral raise is a resistance exercise that works the rear shoulders and major muscles of the upper back. Target your Pectoralis Major, Anterior Deltoids, Trapezius, and Serratus Anterior for impressive gains. The reverse fly exercise will directly impact your posture and carry over to other complex movements such as the bench press, squat, and deadlift. When adding muscle to your frame, very few exercises develop the posterior shoulder and upper back like the dumbbell reverse fly. Machine fly or cable fly, lower weight, higher reps, is probably better than dumbbell. This exercise is performed while seated, with the body bent forward at the hips, holding a dumbbell in each hand. Utilize a Neutral Grip Nov 21, 2025 · The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back. Deltoid posterior – Reverse flys were the answer to training the rear delts with focus and precision. Cover all your bases with these reverse flye variations. Jan 3, 2025 · This guide will provide you with a step-by-step breakdown of how to do seated reverse flys correctly, ensuring optimal results and minimizing the risk of injury. . Learn how to do Dumbbell Seated Reverse Fly with proper form. The seated reverse fly is a compound exercise that primarily targets the rear deltoids, the muscles responsible for shoulder extension and external rotation. Benefits Seated reverse dumbbell flys strengthen and develop the rear deltoids, the often-used but hard-to-isolate back of your shoulders. RELATED This is a quick tutorial on how to do a proper seated reverse fly in order to effectively target the rear delts. Most notably, the reverse fly train the rear deltoids, which produce some of the force needed to raise your arms to the sides and back (1). Finding the correct exercises to target specific muscles can be challenging. With its precision targeting of the posterior deltoids, reverse flyes go beyond looks, offering benefits from posture correction to shoulder stability and even support functional strength. Jul 21, 2022 · Reverse dumbbell fly muscles worked The reverse dumbbell fly is a bilateral exercise in the horizontal plane of movement which mainly targets the delts, the posterior muscles of the rotator cuff and the upper back muscles. Here's how you can do it at home. Mar 1, 2017 · A reverse fly is when you lean forwards with a dumbbell in each hand and use your back muscles to make the fly motion. But there’s more happening: 5 days ago · What are some effective dumbbell exercises to target the shoulder muscles? Some effective exercises include the dumbbell shoulder press, lateral raises, front raises, bent-over reverse flys, and Arnold presses. shoulders. It is also sometimes referred to as the dumbbell reverse fly, bent over reverse fly, or rear delt fly. Dumbbell Reverse Fly Reverse Flys are the opposite of the chest exercise Flys. The deltoid muscles, for example, consist of the anterior, lateral, and posterior delts. Both target the lateral and rear deltoids, but they do so in slightly different ways. It is one of the best variations of the dumbbell rear delt fly for isolating and working specifically on rear deltoid muscles. Muscles Worked Shoulders (rear deltoids) Starting Position Holding dumbbells in each hand with your palms facing in toward you, sit on a flat bench your feet together on It's a good way to fuck your shoulders if you're not careful. May 30, 2025 · Master dumbbell flyes to build chest strength, improve flexibility, and enhance muscle definition with proper form and expert tips. The one with head support is really good because it can help you focus on the rear delt contraction and isolate the muscle. Along with the bench press, the chest fly is another exercise that can hit the pectoral muscles to a different degree than the simple pushing motion you would find with a press of a barbell bench press, dumbbell bench press, or pushup. Learn to perform the Dumbbell Reverse Fly with key instructions, muscle groups worked, required equipment, and essential details. Jan 1, 2023 · Is the Pec Fly machine good? A pec deck is a machine designed to increase strength and muscle mass in the chest. Using a machine restricts your range and adds stability to the movement. Some even dedicate a whole session solely to rear deltoids as they are often a common weak point in physiques. Jan 12, 2024 · 14 - Kettlebell Flyes Muscles Worked - Shoulder stability muscles, pectorals, and anterior deltoids. Feb 23, 2025 · What Muscles Does the Dumbbell Reverse Fly Work? The reverse fly hits a number of important muscle groups on your back and shoulders, including the trapezius, rhomboids, and rear deltoids. Apr 11, 2024 · The Rear Delt Fly, often referred to as the Reverse Dumbbell Flye or the Dumbbell Rear Delt Raise, stands as a cornerstone exercise for those looking for a shoulder sculpting workout. What do seated chest flys work? The dumbbell chest fly works the following muscles: chest. It's a great exercise to assist you in building a complete set of shoulders. As mentioned above—the reverse fly targets the posterior deltoids and major upper back muscles. Doing reverse flys along with all these other exercises helps keep everything in balance. Keep reading for a detailed explanation of how to perform each exercise effectively. Apr 9, 2025 · What Is a Rear Delt Fly? Why Your Rear Delts Deserve Attention (And Why You’re Probably Ignoring Them) Rear Delt Fly Muscle Worked How to Do the Rear Delt Fly Properly 1. It is one of the best exercises for training the rear delt. Seated Reverse Fly muscles worked – Rear Deltoids. Read now! May 24, 2021 · A simple exercise to prevent injury and build lean muscle, the reverse fly is a brilliant strength-training move to incorporate into your upper body workouts. Discover the benefits of the seated dumbbell rear delt fly with tips on programming, technique, and maximizing muscle activation. Bent Over Flies: A Step-By-Step Rundown Popularly known as bent over flies, this exercise is also referred to as bent over reverse flies, dumbbell reverse fly, rear delt fly. Strengthening the rear delts can The machine reverse fly is the machine variation of the bent over dumbbell reverse fly and an exercise used to target the rear delt muscles of the shoulder. Feb 4, 2025 · The reverse dumbbell fly, also known as the bent-over lateral raise, is a resistance exercise that primarily targets the posterior deltoids, rhomboids, and trapezius muscles. The only equipment you need to do it is a pair of dumbbells, so you can easily do it at home or in any basic gym. realjock. Aug 9, 2025 · The seated bent-over dumbbell reverse fly primarily targets the posterior deltoids, rhomboids, and middle trapezius, with synergistic and stabilizer muscles contributing to improved posture and shoulder health. Mar 2, 2024 · Reverse flys and rows are two cornerstone exercises for building a strong and aesthetically pleasing back. Jul 28, 2025 · Dumbbell Chest Fly Muscles Worked The dumbbell chest fly, performed on a flat bench or incline bench, is a great way to target the pectoralis muscles in a stretched position, particularly at the bottom of the movement. It involves lying on a flat bench with a dumbbell in each hand and arms extended above the chest. Performing the machine reverse fly exercise can be a useful way to isolate the rear delt muscles without the need to stabilize the core as seen in other variations. Aug 14, 2022 · For example, shoulder presses, push-ups, and bench presses all work the front of your body. By performing the movement in seated position, you are able to eliminate momentum from the rest of your body. This article covers how to perform it correctly, the main muscles it targets, and tips for incorporating it into your workout for optimal results. May 8, 2024 · The dumbbell rear delt fly is a good way to strengthen your shoulders. It’s important to keep a slight bend in your knees while performing this move, as well as use proper form throughout each set of reps. Jul 18, 2024 · If you want to build a powerful back, you'd be wise to train your smaller muscles. com/workout/901Exercise Demo: http://www. Show more The Seated Bent Over Dumbbell Reverse Fly is an effective exercise for targeting the shoulders, particularly the rear deltoids, while also engaging the traps and triceps as secondary muscles. Reverse Flys are a free-weight version of the Reverse Butterfly exercise, which is performed on a machine. Just like with dumbbell reverse flys, you can perform the band exercise in various ways. Aug 10, 2020 · The Dumbbell Reverse Fly is a great exercise to target the shoulder and upper back. Step-by-step instructions and demo video. • Lay your back on a flat bench, rack the kettlebell to the outside of your wrist and push the weight up in front of your chest. Aug 8, 2024 · The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. Mar 2, 2024 · When it comes to building impressive shoulders, lateral raises and reverse fly es are two of the most effective exercises. Bent Over Fly Muscles Worked The bent-over fly is technically an isolation exercise because it works around a single shoulder joint. Mar 11, 2025 · What Muscles Does the Dumbbell Reverse Fly Work? The reverse fly hits a number of important muscle groups on your back and shoulders, including the trapezius, rhomboids, and rear deltoids. Aug 11, 2024 · A robust movement for the rear delts and upper back muscles, it pays to learn about the anatomy of muscle stimulation during band reverse flys. The primary muscles used during a reverse fly include the rear deltoids (shoulder blades), trapezius (upper back), rhomboids (mid-back) and Jun 5, 2024 · The reverse fly cable exercise is essential for strengthening your upper back and shoulders. Reverse Pec Deck Machine Rear Delt Fly Variations to Spice Up Your Workout 1. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free. Presented by Real Jock Gay Fitness Health & Life. The lower back and shoulder muscles, the rear deltoids, are smaller than those of the upper back and shoulder. Performing unilateral movements can help improve weaknesses, balance your strength and aesthetic Dec 4, 2016 · The seated reverse dumbbell fly (aka the seated dumbbell rear delt fly) is a shoulder and back exercise that targets your posterior deltoids. Read our dumbbell rear delt fly guide. This reverse fly exercise primarily strengthens the upper back and shoulders, targeting muscles such as the rear deltoids, rhomboids, and traps. The exercise helps to improve posture and increase upper back and shoulder strength. Seated Rear Delt Fly (Using Dumbbells or Machine) 2. New comments cannot be posted and votes cannot be cast. In this comprehensive guide, we’ll dive into the world of lateral raises vs reverse fly, comparing their benefits, muscles worked, and the best variations for optimal shoulder development. Jan 13, 2023 · Dumbbell reverse flys may not be a common exercise at the gym, but they are beneficial for targeting your upper back muscles. The alternating seated bent over dumbbell rear delt fly is a variation of the bent over dumbbell reverse fly, also known as the bent over rear delt fly. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Jan 23, 2024 · The reverse fly exercise targets the muscles of the upper- and mid-back (trapezius and rhomboids) and the backsides of the shoulders (posterior or rear deltoids). However, despite their popularity, there’s often confusion surrounding their differences and which one is superior for specific goals. Some pulling movements also cause internal shoulder rotation and peripherally work the side delts. Despite that, the movement trains more than one muscle group. In this comprehensive guide, we’ll delve into the intricacies of reverse flys vs rows, comparing their mechanics, benefits, and optimal execution for Benefits Of The Reverse Fly Exercise As with all exercises or movements, the reverse fly has several benefits, making it a valuable addition to any strength training routine. The Dumbbell Fly is a great complementary exercise to the Reverse Fly With Bands as it works the opposing muscle group. Mar 3, 2008 · 12-Week Muscle Workouts: http://www. Rear delt dumbbell flys are a pull exercise. See all exercise benefits - muscles worked. Improve posture, shoulder stability, and upper body strength with this effective isolation move. Bent-Over Rear Delt Fly (Dumbbells) 3. The rear delts are often a lagging and underactive muscle group, so A reverse fly is an isolation exercise that targets the upper back and shoulders, preparing you for more complex compound exercises. Jun 28, 2024 · The rear delt fly, also known as the bent-over dumbbell reverse fly, is an exercise that increases deltoid muscle definition and strength. We discuss Apr 14, 2023 · The main difference between the seated rear delt fly and standing bent over rear delt flys is that the former allows you to be more stable and hence allows you to work the muscles more efficiently, although being harder. The reverse dumbbell fly is an isolation exercise for the muscles that horizontally extend your upper arms and thus trains many of the antagonists of common pressing exercises. Read our dumbbell reverse fly guide. The reverse dumbbell fly primarily works your rotator cuff and rear deltoids, and secondarily your trapezius. Apr 9, 2020 · The dumbbell rear delt fly, also known as the dumbbell reverse fly, is an exercise that increases deltoid muscle definition and strength. Jan 7, 2022 · The reverse fly is a resistance exercise that works the major muscles of the upper back and the rear shoulders. Feb 29, 2024 · Reverse dumbbell fly, is an isolation exercise that increases deltoid muscle definition and strength. This exercise targets the back shoulder muscles and neck, making it a compound exercise. Therefore they can be added to one’s pull workout routine if using the PPL split. com/article/922/Primary Muscles Worked: Shoulders, Back Curious about how to perform dumbbell chest flyes? We guide you through what muscles are worked, proper form and technique, and demonstrate the exercise! Jun 16, 2025 · The reverse dumbbell fly is a resistance exercise that targets the posterior deltoids (rear shoulders) and major upper back muscles (rhomboids and trapezius). Lwearn how to do this exercise, the muscles worked, and the main benefits. To master it, focus on maintaining proper form, using controlled movements, and gradually increasing weight—keep reading for a detailed step-by-step guide. Check out this reverse fly form and alternative to learn how to perform effectively. Jul 8, 2016 · By Myprotein Writer Jamie Wykes Hobday Some like to train them on back day, some like to train them on shoulder day…. Jun 4, 2020 · Seated reverse fly is an upper-body exercise. Learn how to do this exercise, the muscles worked, and the main benefits. Although this exercise works several upper body muscles, it focuses on your rear (posterior) deltoids. They help improve posture, add definition to your back muscles, and have several other benefits. What are the muscles worked in Seated Dumbbell Row vs Seated Rear Fly? If it’s the same, would you do both? Archived post. As you perform the fly, the back rest stabilizes Nov 22, 2021 · The seated dumbbell (DB) reverse flye suffers from a couple of significant flaws and in training, the exercise does not match the muscle’s strength curve. In addition, this machine will often place you in a more comfortable seated position compared to many other reverse fly variations. It’s so effective that the American Council on Exercise ranked it as one of the best exercises for building chest muscles. This exercise also helps enhance the definition of the triceps, shoulders, and upper back which can transform your physique. Jun 9, 2008 · Learn how to do seated reverse flys. In this guide, we cover how to do the dumbbell reverse fly. You sit down in the seat with your back against the pad and your elbows are kept at the same angle as your arms move through an arc that targets the pecs and delts. One option is to secure the band at chest or shoulder height so you can do the exercise while standing. It is a great exercise to assist in building a complete set of shoulders and improving posture, stability, strength, and balance. Feb 12, 2025 · Looking to sculpt your upper back and enhance shoulder resilience? The reverse fly is your go-to exercise. Learn more about the benefits of performing the Dumbbell Reverse Fly, as well as which muscles are engaged during the movement. Read our dumbbell fly guide. • Lower your arms to the side, allowing the kettlebells to shift their weight but keep your wrists straight. Jun 6, 2022 · The seated bent-over dumbbell reverse fly is an exercise that strengthens the rear deltoids. Strengthening the rear delts can lead to improved posture and a greater level of strength on other lifts. With just a pair of dumbbells, you can easily integrate this exercise into your strength The rear deltoids are a smaller muscle group of the shoulder and upper back. This resistance maneuver, known alternatively as the dumbbell reverse fly, bent over reverse fly, or rear delt fly, specifically targets the rear shoulders and the major muscles of your upper back. triceps. How to do Bent Over Reverse Fly, Seated with proper form and technique. Every pressing movement causes internal shoulder rotation and heavily work the front and side delts. Learn to perform the Machine Reverse Fly with key instructions, muscle groups worked, required equipment, and essential details. The strength curve of the delts in isolation exercises is bell-shaped. Aug 11, 2024 · Transform your Chest workout with the Standing Dumbbell Fly. Jun 27, 2025 · Learn which muscles the reverse fly exercise targets, including the rear delts, rhomboids, and upper back. Iirc only horizontal rows and direct rear delt work cause external shoulder rotation, hitting the rear delts. Reverse flys are a useful isolation exercise that can prepare you for more complex compound exercises like deadlifts, bench Apr 29, 2025 · To further isolate the rear delt from the mid-back muscles, Arent suggests trying the side-seated machine reverse fly described below. It primarily works the upper back muscles, specifically the rhomboids, rear deltoids, and traps. The seated reverse fly is an upper-body exercise that targets the rear deltoids (back of the shoulders). As described, the movement consists of scapular retraction, which works the middle aspect of the trapezius muscle along with the Key Takeaway: The reverse fly is an effective exercise for targeting and toning the upper back, shoulders, and arms. How to do the reverse fly (form & benefits details)? Let's explore the top 6 benefits of dumbbell reverse flys and know how to perform them properly in this blog. Jun 5, 2025 · To do reverse flys with dumbbells, stand with your feet shoulder-width apart, hold a dumbbell in each hand, bend slightly at the hips, and raise your arms outward to shoulder height in a controlled motion. The Dumbbell Chest Supported Row works the back muscles and focuses on the lats, while the Lever Seated Fly (Machine) focuses on chest muscles such as the pectorals. When you take the biceps out of this back exercise, you’ll focus on the upper back for improved muscle development. Add the reverse fly to your upper body strength-training workout to Detailed instructions on how to perform the Band Reverse Fly. This means that you are strongest in the mid-range and weaker at the start and end ranges. Sep 11, 2024 · The Seated bent over dumbbell rear delt fly is an excellent exercise to isolate and work specifically on rear deltoid muscles. How To Do Bent Over Flies? Targets: Rear delts (shoulders), upper back and biceps Sets: 3-4 Reps: 10-12 Rest: 45 seconds Here’s a step-by-step guide on doing bent over Nov 15, 2024 · The dumbbell chest fly is a great exercise to specifically target your chest. While many routines focus heavily on the anterior and lateral delts, the posterior delts are often neglected. Many lifters utilize the bent over dumbbell rear delt fly to target the rear delts, an often lagging muscle for many lifters alike. I must add it to my shoulder workout routine. TL;DR — With the reverse fly, the muscles worked are the ones that are under-used and under-trained. Instead of lying on your back, you lie on your stomach and extend your arms back. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Its capacity to target the posterior deltoid muscle is unmatched. Jan 1, 2023 · The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. The dumbbell reverse fly is a powerful exercise for strengthening the rear deltoids, trapezius, and rhomboid muscles, essential for improved posture and balanced shoulder strength. May 14, 2016 · The reverse dumbbell fly targets your posterior deltoid, while your lateral deltoid and various back muscles act as synergists. May 10, 2024 · The reverse flye, or the rear delt fly, targets the shoulders and upper back muscles, specifically the deltoids, traps, and rhomboids. Read our lever seated reverse fly guide. Jan 21, 2022 · The pec deck is a machine based on a chest fly. This simple yet effective movement strengthens your upper back, shoulders, and posture muscles, making it a staple in any well-rounded workout routine. The seated and incline examples you posted are all good to do. This machine is designed to isolate the chest muscles to increase size and strength. The biceps brachii act as stabilizers, helping maintain a consistent The one-arm seated dumbbell rear delt fly is a great exercise to assist you in building a complete set of shoulders as it targets the rear delts, an often lagging muscle for many lifters. Feb 12, 2025 · The chest fly is an exercise used to work the chest muscles and leads to upper body strength and hypertrophy. The movement pattern is quite similar, though. The biceps shouldn’t be doing any more work than needed to keep the arms straightened out. You can also Read our cable seated chest fly guide. The following passage […] Machine Reverse Fly is an isolation exercise that primarily targets your shoulders, and more specifically your posterior deltoids (back of your shoulder). Read our dumbbell incline rear fly guide. Follow me on:more Jun 12, 2024 · The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. This video demonstrates seated reverse fly form & technique. What Muscles Does a Dumbbell Rear Delt Fly Work? So you’re wondering which muscles get worked during a dumbbell rear delt fly? Mainly, it’s the posterior deltoid muscles – you know, those shoulder muscles at the back that you can’t check out in the mirror. You don't need heavy weight for the medial and posterior deltoid, control the weight and focus on the muscle contraction. One thing is for sure, you cannot neglect them regardless. The 5 best exercises for rear delt growth are the dumbbell reverse fly, face pulls, bent-over barbell rows, seated rear delt lateral raises, and band pull-aparts. As you lift the dumbbells outward and upward, focusing on squeezing your shoulder blades Jan 24, 2025 · The reverse machine flyes will help round out your shoulders. The pectoralis major and anterior deltoids are highly engaged during both the lowering and lifting phases. Aug 11, 2024 · The constant head-forward position can cause the rear shoulder and back muscles to lengthen while chest muscles become tight. According to a study, strengthening these muscles helps improve poor posture, promotes an upright stance, and improves Jun 13, 2023 · The dumbbell reverse fly exercise is as close to an isolation exercise as there is for the upper back and posterior delts. May 14, 2024 · The seated dumbbell rear delt fly, also known as the seated bent-over reverse delt fly, is an upper-body exercise that targets your upper back and shoulder muscles. As an online fitness Aug 10, 2021 · The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. ifjpqay ntm vkdrabm dmw gdb rbcpuoi ggmpe uyackw ugmevv pbailq iquysu chda dpzio jzmgcwp bwcqk