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The reverse fly is an upper-back and shoulder exercise where you hinge forward and raise your arms out to the sides in a wide arc. It targets the rear deltoids along with the rhomboids and middle trapezius, the muscles that retract your shoulder blades and counter the forward rounding caused by desk work and pressing exercises. Hold light dumbbells, hinge at the hips with a flat back and a slight bend in your knees and elbows, then lift your arms out to the sides until they reach shoulder height, squeezing your shoulder blades together. Lead with your elbows, keep your shoulders down rather than shrugging, and lower under control. Use light weight and avoid swinging or using momentum. The reverse fly builds the often-neglected rear delts and upper back, improving posture, shoulder health, and balance against all your pushing movements.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.