Male

Dumbbell Reverse Fly

Muscles involved

When performing the dumbbell reverse fly, isolating the back of your shoulders comes down to avoiding a few common pitfalls. Many lifters tend to swing the weight using momentum or pull with their arms instead of raising the dumbbells in a smooth, wide arc. By lying face down on the incline bench, you stabilize your torso and keep the focus strictly on your shoulders. Pay close attention to keeping a subtle bend in your elbows and squeezing your shoulder blades without shrugging your neck. By controlling the downward path of the dumbbells, you avoid unnecessary tension in your traps and build solid shoulder health.

How to do it

1. Lie face down on an inclined bench with your chest and stomach pressed against it. 2. Hold dumbbells with a neutral grip and extend your arms perpendicular to the angle of the bench. 3. Exhale and move the dumbbells outward in an arc, contracting your shoulder blades. 4. Bring your arms until they are parallel to the floor and return in a controlled manner to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your chest pressed against the bench during the entire movement. - Focus on squeezing your shoulder blades together when contracting. - Control the descent to maintain tension in your back.