Dumbbells · Isolation
Reverse fly with external rotation
Reverse fly with external rotation mainly works your rear shoulders. It also helps your upper back and side shoulders.
Step by step
- Lie chest down on an incline bench, dumbbells hanging.
- Raise your arms out wide, elbows slightly bent.
- Rotate your hands upward at the top, then lower slowly.
What you should feel
A squeeze in the back of your shoulders and upper back; your shoulder joints and neck should not pinch or ache.
Common mistake
Using momentum with a heavy weight; choose lighter dumbbells and go slowly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Reverse pec deckRear shouldersQuestions
What muscles does the reverse fly with external rotation work?
Reverse fly with external rotation mainly works your rear shoulders. It also helps your upper back and side shoulders.
Can I do the reverse fly with external rotation at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the reverse fly with external rotation?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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