Dumbbell Reverse Fly
Strengthen your rear deltoids and upper back with dumbbells.
- 45 secDuration
- 1 × 12Reps
- DumbbellEquipment
Muscles Targeted
- Shoulder
- Upper back
How to Perform
- Hold dumbbells, hinge forward at hips.
- Keep a slight bend in elbows.
- Raise dumbbells out to sides.
- Squeeze shoulder blades at top.
- Slowly lower weights back down.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Cable Shoulder Press
challengingA shoulder press variation using a cable machine to build shoulder strength.
- Shoulder
- Tricep
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Lateral Raise
moderateThe lateral raise is an isolation exercise for the side deltoids.
- Shoulder
Band face pull
moderateA resistance band exercise for the rear deltoids and upper back.
- Shoulder
- Upper back