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Shoulders

Reverse Flyes

Reverse Flyes (Start)Reverse Flyes (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A bent-over dumbbell raise that targets the rear shoulders and upper back.

Strength
Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %
Effort during a set5.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hold a dumbbell in each hand and hinge forward at the hips with a flat back.
  2. 2Let your arms hang below your shoulders with a slight bend in the elbows.

How to perform

  1. 1Raise your arms out to the sides until they reach shoulder height.
  2. 2Lead with your elbows and squeeze your shoulder blades.
  3. 3Pause at the top.
  4. 4Lower the dumbbells slowly.
  5. 5Repeat.

Alternatives

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More with Dumbbell

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Stretches for Shoulders

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