Reverse Flyes
How to do the Reverse Flyes with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Dumbbell
How to do the Reverse Flyes
- 1
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- 2
Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- 3
Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- 4
The arms should be elevated until they are parallel to the floor.
- 5
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Reverse Flyes set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Reverse Flyes: common questions
What muscles does the Reverse Flyes work?
The Reverse Flyes primarily works the Shoulders.
Is the Reverse Flyes suitable for beginners?
Yes. The Reverse Flyes is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Reverse Flyes?
To do the Reverse Flyes you'll need a dumbbell.
Is the Reverse Flyes a compound or isolation exercise?
The Reverse Flyes is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Reverse Flyes with correct form?
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Follow the full step-by-step above for the complete movement.
Log your Reverse Flyes sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |