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Reverse Fly - Instructions, Variations & Alternatives

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Muscles involved

  • Deltoids
  • Trapezes
  • Rhomboids
  • Triceps

Also known as

  • Rear Lateral Raise
  • Pull Apart
  • Rear Fly
  • Inverted Fly
  • Bent Over Lateral raise

How to perform

Reverse Fly - Starting Position

Reverse Fly - Starting Position

Reverse Fly - Muscle Under Tension

Reverse Fly - Muscle Under Tension

  1. Set up & Starting position _(standing, bent over, seated, or less common prone lying with chest support)
    Grasp weights with neutral grip, arms straigth front.

  2. Concentric phase
    Lift weights by pulling arms out and back to the side until elbows reach shoulder height.

  3. Isometric hold (optional) - Hold a seconds, elbows point outward with arms slightly bent.

  4. Eccentric phase
    Lower weight back down slowly to starting position and repeat.

Exercise Alternatives