Your Go-to Guide for Reverse Fly Exercise: Muscles Worked and More

Have you ever seen your profile and noticed that you have shoulders hunched over?

To the best of us it happened after a day at a desk or floating hunched over our phones.

That is where the reverse fly exercise muscles worked out to be your best friend. It is easy, effective and it does not correct the problem most of us overlook initially; our upper back strength and posture.

No barbell, no weights, no fancy equipment.

All you really need is the wherewithal to move and do it in the correct form. After trying it, you will understand how a simple step may help you look, feel, and carry yourself differently every day.

What Is the Reverse Fly?

The reverse fly is a strength exercise that targets your back muscles and also the shoulders particularly the back deltoids.

It is also referred to as the bent over lateral raise, and involves bending a little bit at the hips then extending the arms out toward the sides in a wing-like motion.

This can be performed with dumbbells, resistant bands, cable, and even on a reverse machine fly exercise.

It seems easy yet when performed correctly it develops proportion in your upper body, prepares your better posture and helps to alleviate shoulder injury.

How to Do the Reverse Fly with Dumbbells?

The reverse flys workout is the easiest version available and you will only need a pair of light dumbbells and proper form to be successful.

Steps:

• Stand with your feet shoulder width apart.
• Hold a dumbbell in each hand, with your palms facing each other.
• Hinge at the hips (be bent over about 45 degrees), with your back flat and your core tight.
• Let your arms hang under your chest, with your elbows slightly bent.
• Lift both arms straight out to the side, squeezing your shoulder blades together at the top.
• Hold for a second and then lower back down to the starting position slowly but with control.

Tips:

Go slowly and controlled, especially on the way down--this is the key.

Control your body: do not swing the weights as the weights should never be helping you.

Pick up light weights (2-5 kg) and build up as you get better control of your form once you start to get tired.

If you think about the motion, think about pulling with your shoulder blades and not pulling with your arms.

Reverse Fly Exercise Muscles Worked

Let’s break down the exact muscles you’re working during a reverse fly:

1. Rear Deltoids (Posterior Deltoids)

• The main muscle group targeted.
• Located at the back of your shoulders.
• Helps with shoulder movement and gives your shoulders a well-rounded look.

2. Rhomboids

• Found between your shoulder blades.
• Pull your scapula inward and help improve posture.
• Crucial for people with forward-rolled shoulders from sitting all day.

3. Trapezius (Middle and Lower Traps)

• These upper back muscles assist in scapular movement.
• Help control and stabilize the shoulder blades.
• Important for shoulder alignment and reducing tension in the neck.
• You can try the front press to target this muscle also.

4. Rotator Cuff Muscles (Infraspinatus & Teres Minor)

• Small but essential muscles that support your shoulder joint.
• Help control arm rotation and prevent injuries during movement.
• Especially active when you do slow, controlled reps.
• You can also try no-equipment exercise like the shoulder taps which also targets this muscle.

Why These Muscles Matter

The muscles that are exercised in these reverse fly are muscles that we normally do not exercise. Most of us already do lots of pushing exercise i.e. bench press or push-up type exercise that develops the front of the body. However, failure to pull enough or do pulling exercises such as reverse flys workout may cause that imbalance to:

• Rounded shoulders
• Poor upper back
• Impingement/pain of shoulders
• Poor posture

And that is why it is an exercise you should not avoid doing to make your upper body have a completely balanced, pain-free body, as well as how you move and feel about your daily activities.

Variations: Reverse Flys Workout

Seated reverse fly: Sitting reverse fly is a good exercise to support your lower back.

Resistance-band reverse fly an alternative: Band hook to fixed point, pull apart.

Incline bench reverse flyes: Lie on bench, face down, raise the hands to sides.

Reverse Machine Fly Exercise

The reverse machine fly, also called the reverse machine fly, is a more controlled, gym-based option. It’s excellent if you’re new to the move or want to isolate your rear delts with precision.

To do this exercise:

Seated at the reverse fly machine facing inward (chest to the pad).

Adjust the seat for the handles to be at shoulder height/load.

Grasp the handles with your arms slightly bent with palms facing inward/downward (based on the machine).

Pull the handles back and out, squeezing your shoulder blades together at the top.

Hold for a second, then return to the starting position under control.

Tips:

Don’t let the weights slam down, keep the movement smooth and under control.

Remember to focus on squeezing your upper back—not just pulling with your arms.

Start light, and perform 10–12 slow, focused reps.

Key Differences:

Form Tips & Mistakes to Avoid

Keep your back straight, hinge at the hips, and brace your core.

Use lighter weights—go slow and controlled to squeeze the rear delts.

Don’t shrug—avoid letting the traps take over by keeping shoulders down.

Stay slow on the eccentric—lower arms with control instead of dropping them.

SAMPLE WORKOUT PLAN

How to Easily Add This to Your Week

Busy day? Do 1–2 sets after your main lift (like bench press).

Working from home? Stand up every hour and do a set or two.

Beginner? Start with bands and proper hinge form.

No machine? Use dumbbell or bench variation in its place.

Conclusion

Having sore shoulders and a hunch-kind of posture does not imply that you should be stuck like that.

The muscles involved in the reverse fly exercise will make up your routine and correct extensive shoulders, increase upper-back strength, and maintain healthy shoulders.

No need to have special moves, nor heavy weights, just consistency.

Use dumbbells, bands, or reverse machine fly, and you will feel your posture become better as well as the aches vanish. Tight shoulders and limited range of motions? Give yourself a present and make yourself stronger.

FAQ’s

Q: Which is better, dumbbell or reverse machine flys?

A: Dumbells will provide greater stabilization, but your form is more likely to break; the machine will make sure that your movement is directed at the rear delts.

Q: Can I do reverse flys workout daily?

A: On the one hand, yes, but on the other hand, don't ignore your body. It is possible to work on the rear delts and upper back 2 or 3 times a week as they regain their strength very fast.

Q: Do reverse fly exercises work facepull muscles?

A: They provide more or less the same areas (rear delts and traps), yet face pulls incorporate an extra benefit of external rotation, which is helpful in shoulder health.

Q: Will this hurt my shoulders?

A: Not if form is correct, weight is light, and motion is controlled.If you experience painful stiffness, stop and seek help from an expert.