Quick Answer
Reverse Fly is a beginner strength exercise that targets your shoulders. It uses a resistance bands. Anchor resistance band at chest height.
Video Tutorial
How to Perform the Reverse Fly
- 1
Anchor resistance band at chest height.
- 2
Stand facing anchor, hold handles/band ends, arms extended forward, palms facing each other.
- 3
Feet shoulder-width, knees slightly bent, core engaged.
- 4
Keeping arms straight (slight elbow bend), pull band handles outward/backward in wide arc.
- 5
Squeeze shoulder blades together.
- 6
Pause briefly when arms are extended to sides.
- 7
Slowly return to starting position with control.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Reverse Fly isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Reverse Fly work?
The Reverse Fly primarily works your shoulders. Secondary muscles include the middle back and traps.
What equipment do I need for the Reverse Fly?
The Reverse Fly needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Fly suitable for beginners?
Yes. The Reverse Fly is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Reverse Fly should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Reverse Fly every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.