How To: Do seated reverse flys

Do seated reverse flys

Learn how to do seated reverse flys. Presented by Real Jock Gay Fitness Health & Life.

Seated reverse dumbbell flys strengthen and develop the rear deltoids, the often-used but hard-to-isolate back of your shoulders.

Muscles Worked
Shoulders (rear deltoids)

Starting Position
Holding dumbbells in each hand with your palms facing in toward you, sit on a flat bench your feet together on the floor in front of you. Lean your upper body over your thighs, allowing the dumbbells to hang down on either side of your legs. Tilt the dumbbells at a slight angle so that your pinky will lead the hand in the outward movement. Your elbows should stay soft (slightly bent) throughout the exercise.


1. From the starting position, simultaneously extend both arms up and out to the sides using the back of your shoulders to do work. Maintain the position of your arms as you lift and keep your traps relaxed throughout movement (do not shrug).
2. Extend out until your arms are level to your back, and then reverse direction and slowly return to the starting position, maintaining flexion in your rear deltoids as you lower the dumbbells back down.

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