Strength

Seated Dumbbell Reverse Fly

Seated Dumbbell Reverse Fly exercise enhances upper body strength and stability, specifically targets upper back and shoulders. Improves posture, shoulder mobility and boosts upper body endurance.
View all exercises
Seated Dumbbell Reverse Fly instructions
Step-by-step instructions
1
Sit on the edge of a bench or chair with a dumbbell in each hand, feet placed flat on the floor.
2
Bend forward at the waist so your chest is approaching your knees, allowing your arms to hang down by your feet with your palms facing each other.
3
With a slight bend in your elbows, raise both arms out to the side, aiming to squeeze your shoulder blades together.
4
Hold the position for a moment, then lower the dumbbells back down in a controlled manner, keeping the same slight bend in your elbows.
5
Repeat this action for the desired number of reps. Be sure not to use your back to lift the weights, keep the movement in your shoulders.
Sit on the edge of a bench or chair with a dumbbell in each hand, feet placed flat on the floor.
Bend forward at the waist so your chest is approaching your knees, allowing your arms to hang down by your feet with your palms facing each other.
With a slight bend in your elbows, raise both arms out to the side, aiming to squeeze your shoulder blades together.
Hold the position for a moment, then lower the dumbbells back down in a controlled manner, keeping the same slight bend in your elbows.
Repeat this action for the desired number of reps. Be sure not to use your back to lift the weights, keep the movement in your shoulders.
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band Trunk Rotation
Boost your core strength and torso flexibility with Band Trunk Rotation, a twist exercise that challenges muscles and enhances stability. Ideal for improving functional strength in daily activities and sports.
Try it out
Strength
Half Kneeling Kettlebell Hammer Curl To Press
The Half Kneeling Kettlebell Hammer Curl To Press mainly targets biceps and shoulders, while also engaging the core. It combines bicep curling and shoulder pressing in an alternating pattern, enhancing strength, stability and balance.
Try it out
Strength
Dumbbell Side Plank Dip
The Dumbbell Side Plank Dip helps boost core strength, especially obliques. It involves maintaining a side plank posture while dipping and lifting your hip, enhancing balance and stability.
Try it out
Start your fitness journey today
Enjoying exercises like Seated Dumbbell Reverse Fly, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer