Dumbbell Reverse Flies

Free Weights Back Back: Lower Shoulder: Rear Trapezius: Middle

This exercise focuses mainly on the rear shoulder (posterior deltoid) and on the upper back muscles.


  1. Stand with your torso bent forward, making a 90 degree angle between your legs and upper body. Grasp dumbbells in your hands at your sides, palms facing inwards. Lean over keeping your back straight, abdominals engaged, and knees slightly bent.

  2. Exhale and raise your arms to your sides, keeping your arms straight but not locking your elbows.

  3. Continue to lift until weights are at shoulder level. Hold for 2-3 seconds, inhale and slowly lower weights back to starting position.

  4. Do 10-12 repetitions.
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