Strength

Dumbbell Lying Reverse Fly

Strengthen your upper back and shoulders with the Dumbbell Lying Reverse Fly, benefiting posture and overall upper body strength. Lie face down lifting dumbbells like wings.
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Dumbbell Lying Reverse Fly instructions
Step-by-step instructions
1
Begin by holding a dumbbell in each hand and lying flat on a bench, face down.
2
Raise your arms out to your sides, slightly bent at the elbows, until they are parallel to the ground.
3
Lower your arms back down to your sides in a slow and controlled manner.
4
Ensure your back remains flat against the bench throughout the exercise.
5
Repeat this movement for the programmed number of reps.
Begin by holding a dumbbell in each hand and lying flat on a bench, face down.
Raise your arms out to your sides, slightly bent at the elbows, until they are parallel to the ground.
Lower your arms back down to your sides in a slow and controlled manner.
Ensure your back remains flat against the bench throughout the exercise.
Repeat this movement for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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