Reverse Flyes
The Reverse Flyes is a beginner dumbbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentDumbbell
LevelBeginner
How to do the Reverse Flyes
- 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).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.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.The arms should be elevated until they are parallel to the floor.Feel the contraction and slowly lower the weights back down to the starting position while inhaling.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.