Reverse Fly Form

Chest Fly Start.JPG


by Becca Egan, BS, NASM-CPT

Exercise: Bent over reverse fly

Muscle Groups Targeted: Core, upper back, shoulders

Importance: Strengthening the upper back (with correct form) helps with good posture

Proper Form:

  • Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint
  • Aim forgetting your chest as parallel to the floor as possible
  • Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together
  • With control, lower the dumbbells back toward the starting position, repeat

- Do not rock or jerk your upper body to get the dumb bells into the fly position, if you can't do it without moving your body (other than your arms) the weight is too heavy.
- Make sure your back is completely FLAT, not arched or hunched.10 bent over reverse flys

Sample Workout:

  • 10 weighted squats
  • 10 bent over rows
  • 10 weighted lunges (alternating)
  • 10 single leg dead lifts

Complete 5 rounds with 1-2 minutes rest between rounds

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