Everything You Need to Know About the Reverse Fly Workout

workout equipment

Pushing exercises, such as chest presses and push-ups, are among the most well-known workouts for the upper body. In contrast, pulling exercises help improve the balance necessary to accomplish the pushing movements. 

Both types of exercises are essential to everyday life because if you want a sculpted and toned body, you will have to train all of your muscles equally; even those you may not think about everyday. 

The reverse fly, an example of a pulling exercise, helps strengthen the upper body, adds stability to the shoulder area, and relieves tight chest muscles. As long as it is done with light weights, almost anyone can do this exercise. 

In this article, you will learn about doing a reverse fly and its various benefits to your overall health. 


The reverse fly is a weighted workout that is meant to strengthen the shoulders and upper back. In essence, you are flying your arms out to the side and back down, basically the opposite of the chest fly. 

You can perform this exercise with bands or light dumbbells to integrate each muscle fiber and create shoulder stability. Lift the dumbbells away from your body with straight arms and use them as a lever. This exercise provides balance and strength to tight chest muscles instead of engaging the chest and front deltoid, which is specific to pull movements. 

The Benefits of Reverse Fly

  • Helps Improve Posture

It is ideal for strengthening the rhomboids and traps and the posterior delts, enhancing overall shoulder health. This is especially beneficial for preventing injury from doing other moves. In addition, research has shown that including reverse fly exercises in one’s routine can help relieve pain from improper posture. 

  • Supports Shoulder Girdle

It utilizes several muscles such as the rectus abdominus for stabilizing your core from rocking forward and backward, and the subscapular muscles for lifting your arms and drawing the shoulders close to your posterior. 

The Correct Reverse Fly Form

  1. Start by standing and keeping your feet hip-width apart. 
  2. Hold light dumbbells. 
  3. Tilt forward slightly. While keeping your back flat, hinge from your hips, bend your knees to support the lower back, and go on until your body is between 45 degrees and parallel to the floor. 
  4. Try to keep your body stable. 
  5. With your rear deltoids, slowly lift your arms posteriorly and away from one another. 
  6. Continue until your hands reach your shoulder height. 
  7. Then, bring your arms back down. This should feel as if you have wings going in and out. 
  8. Always make sure that your lats stay engaged before repeating. 

We recommend doing 10 to 15 reps, and when you observe an improvement in your form for several sets, you can try adding some weight. The reverse fly is an excellent addition to your workout routine regardless of your fitness level.


As with any workout, it is always best to consult with your physician or personal trainer before engaging in any physical activity. This ensures that whatever exercises you do are safe for your current overall health and will not lead to muscle strain or injury. 

Finding a routine that best suits your lifestyle and fitness is essential in caring for your physical and mental health. As long as you follow our simple guide above, you can easily incorporate the reverse fly in your workout and reap its full benefits. 

If you are interested in more fitness tips, check out The Skinny, a free online newsletter providing readers with health and wellness news and information. Subscribe now!

Get smarter, happier & healthier with the latest wellness news right to your inbox.

The best 2 seconds you’ll ever spend: Subscribe to the Skinny newsletter below!

You might also like these

working from home

How Working From Home Can Cause Migraines

The work-from-home setup used to be a privilege for some workers, but since the pandemic happened, it has become the norm for many. While it has many benefits, it can

Scroll to Top