dumbbell rotation reverse fly: technique and muscles worked

Animated demonstration of dumbbell rotation reverse fly

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Step:3 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
Step:4 Rotate your arms so that your palms are facing downwards.
Step:5 Slowly lower your arms back to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Shoulders
Target muscle: Lateral deltoid Posterior deltoid
Secondary muscle: Trapezius Anterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

This variation effectively isolates the posterior deltoid, providing good tension in the stretched position thanks to the inclination of the torso. The stability required is moderate but less than when lying on a bench, which can limit the load for some practitioners. The exercise excels at targeting the back of the shoulder, without being limited by the grip, but remains less stable than a guided machine. The compromise is between freedom of movement and ease of progression under load.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell rotation reverse fly

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