---
title: "Dumbbell Reverse Fly"
description: "Begin by lying chest-first on an incline bench, with your feet planted firmly on the floor."
locale: en
slug: dumbbell-reverse-fly
url: "https://hi.fitness/exercises/dumbbell-reverse-fly"
primaryMuscle: "Rear delts"
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/49b90aac-dumbbell-reverse-fly.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Dumbbell Reverse Fly

Begin by lying chest-first on an incline bench, with your feet planted firmly on the floor.

## How to do it

1. 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.
2. With a slight bend in your elbows, raise the dumbbells out to your sides until your arms are in line with your shoulders.
3. Lower the dumbbells back to the starting position with control, maintaining the slight bend in your elbows.
4. 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.

## Similar exercises

- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Rear delts · Machine
- [Barbell Rear Delt Raise](https://hi.fitness/exercises/barbell-rear-delt-raise) - Rear delts · Barbell
- [Bent Over Rear Delt Fly Dumbbell](https://hi.fitness/exercises/bent-over-rear-delt-fly-dumbbell) - Rear delts · Dumbbell
- [Seated Dumbbell Rear Delt Fly](https://hi.fitness/exercises/seated-dumbbell-rear-delt-fly) - Rear delts · Dumbbell
- [Cable Rear Delt Fly](https://hi.fitness/exercises/cable-rear-delt-fly) - Rear delts · Cable
- [Band Reverse Fly](https://hi.fitness/exercises/band-reverse-fly) - Rear delts · Resistance band
- [Bent Over Rear Deltoid Fly Resistance Band](https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band) - Rear delts · Resistance band
- [Rear Deltoid Fly Cable Resistance Band](https://hi.fitness/exercises/rear-deltoid-fly-cable-resistance-band) - Rear delts · Resistance band