Male model ex_WCTNRV

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Back · Dumbbell

Dumbbell Reverse Fly

intermediatestrength

Dumbbell Reverse Fly is an intermediate isolation strength exercise that works the upper back (back). It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Upper Back
Body part: Back
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Upper Back · Trapezius, Rhomboids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Dumbbell Reverse Fly

Begin by lying chest-first on an incline bench, with your feet planted firmly on the floor. Hold a dumbbell in each hand with your arms hanging down, palms facing each other.
With a slight bend in your elbows, raise the dumbbells out to your sides until your arms are in line with your shoulders.
Lower the dumbbells back to the starting position with control, maintaining the slight bend in your elbows.
Repeat the exercise for the desired number of repetitions.

Form tips

Keep your chest pressed against the bench to maintain stability.
Focus on squeezing your shoulder blades together at the top of the movement.
Exhale as you lift the dumbbells and inhale as you lower them.

Dumbbell Reverse Fly alternatives

Barbell Bent Over Reverse Raise (Skier)

Upper Back · intermediate

Barbell Decline Shrug

Upper Back · intermediate

Band Horizontal Shrug

Upper Back · beginner

Cable 30 Degree Shrug

Upper Back · beginner

More upper back exercises

Dumbbell Laying 30 Degree Shrug

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Dumbbell Silverback Shrug

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Dumbbell Shrugs

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Cable Silverback Shrug

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Elevated Pike Shoulder Shrug

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Trap Bar Shrug

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Dumbbell Laying Silverback Shrug

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Barbell Back Wide Shrugs

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Dumbbell Reverse Fly FAQ

What muscles does Dumbbell Reverse Fly work?

Dumbbell Reverse Fly mainly works the upper back in the back (Trapezius and Rhomboids).

What equipment do you need for Dumbbell Reverse Fly?

You need a dumbbell.

How many sets and reps of Dumbbell Reverse Fly should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Reverse Fly good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Dumbbell Reverse Fly burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Reverse Fly?

Other exercises for the upper back include Barbell Bent Over Reverse Raise (Skier), Barbell Decline Shrug, Band Horizontal Shrug and Cable 30 Degree Shrug.

For developers

Use Dumbbell Reverse Fly in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WCTNRV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WCTNRV",
  "name": "Dumbbell Reverse Fly",
  "model": "male",
  "target": "Upper Back",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_WCTNRV/mp4-720.mp4?…",
    "poster": "https://…/ex_WCTNRV/poster.jpg?…"
  }
}