Develop Your Delts With The Reverse Dumbbell Flies

If there is one thing I am certain about it’s this: the rear delts are one of the most neglected parts of the body.

So it’s not so surprising they are usually the weak point of many athletes. Which is really unfortunate, because these muscles play a big role in getting that impressive body you want.


The two biggest reasons for neglecting these muscles are quite obvious: first, they’re relatively weaker than other shoulder parts and second, they’re visible from the back so they be overshadowed by the muscles you can see in the mirror.

Still, another problem of neglecting the “unpopular” muscles is that bodybuilders don’t appreciate the importance of an overall well – developed body and a balanced physique and are ignoring the fact that any weak spots can become a limitation in their performance.

So whatever your goal is, you need to work on your rear delts, and fortunately there is an exercise which can help you build them in no time and it’s the reverse dumbbell fly.

This exercise is a bilateral movement that mostly targets the delts, the upper back muscles and the posterior muscles of the rotator cuff, which means that it doesn’t only hit your delts, but also strengthens your thoracic spinal muscles.

These are more than enough reasons to include these exercise in your program and increase your back mobility and strength, and if you need something more to decide whether you should perform it, keep on reading to see the best advantages of the  reverse dumbbell fly.


1. Improved posture

This exercise strengthens the muscles which are responsible for pulling the shoulder back, which improves the upper body posture and movement that is important for everyday activities and for your performance.


2. Muscle activation

One of the things that make this exercise so effective is that it targets a lot of muscles with one simple movement. As mentioned before, it hits the delts, the scapula and the rotator cuff muscles, which are harder to hit in a typical upper body workout.


3. Injury prevention

Strengthening the rotator cuff is a very important thing for everyone who would like to avoid serious shoulder injuries.

These muscles – infraspinatus, supraspinatus, subscapularis and teres minor are vital when it comes to stabilizing the shoulder joint and enabling smooth movements, and they are one of the most injured muscles.

The dumbbell fly includes a retraction of the scapula, which strengthens the rotator cuff muscles and prevents injuries.


How to perform the reverse dumbbell fly

Like any other exercise, the dumbbell fly requires proper technique and form for success. And here is how to perform it in a way that guarantees optimal muscle activation, massive strength gains and zero risk of injury:

  • Start by lying down on an inclined bench, with your chest and stomach flat down, and grab a dumbbell in each hand with a neutral grip
  • The dumbbell should be hanging down from your shoulder and your arms should be perpendicular to the bench. You shouldn’t move your legs and torso throughout the movement.
  • Make sure your back is flat, and your elbow are slightly bent, then exhale and pull the weight away from each other.
  • Lift the weights until your arms are parallel to the ground. Squeeze your shoulder blades at the highest position.
  • Lower the weights down and inhale.