Quick Answer
Reverse Fly with External Rotation is a intermediate strength exercise that targets your shoulders and upper back. It uses a dumbbell. Lie prone incline bench.
Video Tutorial
How to Perform the Reverse Fly with External Rotation
- 1
Lie prone incline bench.
- 2
Hold DB each hand, arms hanging, palms down.
- 3
Slight elbow bend.
- 4
Raise arms out sides wide arc.
- 5
As arms lift, externally rotate shoulders (thumbs point up at top).
- 6
Lift arms parallel floor.
- 7
Squeeze shoulder blades.
- 8
Lower slowly, rotating wrists back.
- 9
Repeat.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Reverse Fly with External Rotation 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 with External Rotation work?
The Reverse Fly with External Rotation primarily works your shoulders and upper back. Secondary muscles include the traps and middle back.
What equipment do I need for the Reverse Fly with External Rotation?
The Reverse Fly with External Rotation needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Reverse Fly with External Rotation suitable for beginners?
The Reverse Fly with External Rotation is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Reverse Fly with External Rotation 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 with External Rotation every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.