ExerciseGIF

Exercises / Reverse fly

Reverse fly GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • Rear shouldersMusculus deltoideus, pars spinalis
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • Rotator cuffMusculi rotatores humeri
  • Side shouldersMusculus deltoideus, pars acromialis
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 1.87 seconds

Get this animation

Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the shoulder raise pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/reverse-fly \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a reverse fly

  1. Hinge forward at the hips keeping your back flat and knees soft, letting the dumbbells hang below your chest.
  2. Maintain a slight bend in the elbows throughout the movement.
  3. Raise the dumbbells out to the sides until arms are parallel to the floor.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Lower the weights slowly and with control back to the starting position.
  6. Repeat for the prescribed number of repetitions.

Form tips

  • Keep your spine neutral and avoid rounding the lower back.
  • Lead with the elbows and avoid using momentum to swing the weights.
  • Focus on squeezing the rear delts and upper back, not the arms.
  • Keep the neck long and gaze slightly forward or down.

Works similar muscles