Reverse Flyes
How to do the Reverse Flyes
- 1
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- 2
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- 3
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- 4
The arms should be elevated until they are parallel to the floor.
- 5
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
How to program the Reverse Flyes
Sets and reps
As an isolation movement, the Reverse Flyes is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Reverse Flyes is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Reverse Flyes work?
The Reverse Flyes primarily targets the Shoulders.
What equipment do I need for the Reverse Flyes?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Reverse Flyes should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
