How to Do Dumbbell Reverse Fly

Form Cues

1. 1

   Hinge forward 45 degrees, lead with elbows

2. 2

   Squeeze shoulder blades together at the top

3. 3

   Keep a soft bend in the elbows throughout — locking them out turns this into a shrug

4. 4

   Raise the dumbbells out and slightly back, not straight out to the sides

Common Mistakes

• ●

  Using too much weight and swinging — rear delts are small muscles, light weight and strict form is better

• ●

  Standing too upright — the hip hinge is what lets the rear delts (not the traps) do the work

• ●

  Shrugging the shoulders up at the top instead of squeezing the shoulder blades together