Dumbbell Reverse Fly

Setup

1. 01Stand with feet hip width apart holding light dumbbells.
2. 02Hinge at the hips until the torso is close to parallel with the floor.
3. 03Let the dumbbells hang under the chest with palms facing each other.
4. 04Set a flat back, neutral neck, and slight elbow bend.

Execution

1. 01Open the arms out to the sides in a wide reverse hug motion.
2. 02Keep the elbow bend fixed as the arms rise.
3. 03Squeeze the rear delts when the arms reach torso height.
4. 04Lower slowly back to the hanging position.

Checkpoints

• -The movement is a wide fly, not an elbow-led row.
• -Torso stays hinged and still for the whole set.
• -Palms face the floor or slightly back at the top.
• -The dumbbells rise no higher than the line of the shoulders.

Common mistakes

• -Swinging the torso up and down to move heavier weight.
• -Bending the elbows progressively to shorten the lever.
• -Overshooting the top and pinching the traps instead of the rear delts.
• -Dropping the weights on the way down instead of controlling them.