Rear delts · Dumbbells
Reverse Dumbbell Fly
The Reverse Dumbbell Fly is a rear-shoulder exercise for the rear delts and back, done with dumbbells.
How to do it
- Hinge forward, flat back
- Raise the dumbbells out to the sides
- Light weight, pause at the top
Coach’s tip
Builds the rear shoulders for a 3D look and better posture.
Sets and reps
How the 7 BindTrue programs that use it dose the Reverse Dumbbell Fly:
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45 s to 75 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Cover Model Shoulders & arms: 3 × 15 · 5 days a week
- Chest Up, Shoulders Back Chest + Row: 3 × 12–15 · 3 days a week
- Hourglass Build Upper B: 4 × 12–15 · 4 days a week
- V-Taper Builder Thickness: 4 × 12–20 · 4 days a week
- Home Iron Full Body B: 3 × 12–20 · 3 days a week
- Golden-Era Split Shoulders & arms: 3 × 12–15 · 6 days a week
- Push Pull Legs Pull B: 3 × 15 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.