Main Muscle Worked: Rear Deltoids

The seated reverse fly is an upper-body exercise that targets the rear deltoids (back of the shoulders). By performing the movement in seated position, you are able to eliminate momentum from the rest of your body.

The rear deltoids are a small muscle group of the shoulder and upper back. They help maintain proper posture.

In this article, you will find seated reverse flyes benefits, step-by-step instructions to do this exercise correctly with tips & VIDEO.

Seated Bent Over Dumbbell Reverse Fly Benefits

(i) Very few exercises can isolate back of your shoulders – the rear deltoids. The seated reverse fly is an excellent exercise to isolate & strengthen rear deltoids.

(ii) Helps promote balanced development of the shoulders.

How To Do Seated Reverse Flyes | Step-By-Step Instructions

Start Position

Hold a dumbbell in each hand with your palms facing in toward you. Sit down on the one end of a flat bench or chair with your feet together on the floor in front of you. Hinge your upper body forwards from the hips until it rests onto the thighs. Allow the dumbbells to hang straight down behind your calves on either side of your legs with palms facing each other. Tilt the dumbbells slightly so that your little finger will lead the hand in the outward movement. This is your start position.

Note: Keep your elbows slightly bent throughout the exercise.


(i) Slowly raise the dumbbells up, arms straight out to the sides until they are at the same level as your shoulders.

(ii) Hold for a second and then slowly lower the dumbbells back to the starting position under control.

(iii) Use the back of your shoulders to do work without moving your head and upper body.

(iv) Repeat for the desired number of reps & sets.

Seated Reverse Fly Dumbbell Tips

(i) Move only your arms slowly under control, without moving your head or rest of the body. Don’t use momentum.

(ii) Don’t lock out your elbows. Keep them slightly bent throughout the exercise.

(iii) Don’t arch your back at the top of the movement.

Watch this video to learn how to do Seated Reverse Flyes with Dumbbells:

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