View this exercise on Fitain

Dumbbell Flat Reverse Fly

  • Beginner
  • Dumbbell · Bench · Deck Step
  • Upper Back

Setup instructions

1) Lie chest face down on a bench/step and hang your arms off the edge.

2) Grab the dumbbells with the palms facing inwards (hammer/neutral grip). The shoulders and arms should be aligned.

Perform instructions

1) With a slight bend in your elbows and arms fairly straight, slowly lift your arms outwards (like a 'T').

2) Stop when your arms are somewhat parallel to the ground.

3) Pause at the top and squeeze the shoulder blades together. Now, lower them back to the starting position.

4) Repeat.

Health benefits

Muscular Endurance

Alternative exercises to Dumbbell Flat Reverse Fly

Resistance Band Reverse Fly
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Resistance Band Reverse Fly Hold (Mid Anchored)
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Dumbbell Reverse Fly (Alternating)
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Cable Lying Reverse Fly
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Barbell Bent Over Row
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Dumbbell Bent Over Row (One Arm)
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Dumbbell Bent Over Row (Alternating)
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Dumbbell Bent Over Row (Leaning)
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Dumbbell Bent Over Row (Reverse Grip)
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