Reverse Fly Exercise: Perfect for a Stronger Back

Reverse Fly Exercise
Reverse Fly Exercise
Image Credit: Well+Good (see video below)

Are you ready to take your back muscles to the next level? Then the Reverse Fly Exercise is the perfect move to get those muscles in tip-top shape! This exercise is ideal for targeting your posterior chain, including your lower back, glutes, and hamstrings.

Let’s dive into the benefits, the body parts it impacts, the equipment needed, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine. And, of course, let’s have some fun with it too!

Benefits of the Reverse Fly Exercise

This exercise is a surefire way to build strength in your back muscles. By focusing on these muscles, the Reverse Fly Exercise can help improve your posture and reduce your risk of injury.

Plus, it can increase your overall athletic performance by improving your balance, stability, and mobility. So, get ready to enhance and get a stronger back!

What Body Parts are Impacted by the Reverse Fly Exercise

The Reverse Fly Exercise primarily targets your back muscles, but it also works your shoulders and rear delts.

By engaging all of these muscles at once, the Reverse Fly Exercise can provide a full-body workout that can help to improve your overall fitness level.

So, let’s get ready to fly to a fitter and stronger you!

Equipment You Need to do the Reverse Fly Exercise

To perform this exercise, you will need dumbbells and a bench or stability ball. And, of course, you’ll want to wear some comfortable workout clothes and proper footwear. Oh, and don’t forget to bring your A-game because this exercise is no joke!

Steps for Doing the Reverse Fly Exercise

Step 1: Lie face down on a bench or stability ball with your feet on the ground and your arms extended straight down, holding dumbbells in each hand.

Step 2: Squeeze your shoulder blades together and lift the dumbbells up and out to your sides, keeping your elbows slightly bent.

Step 3: Pause briefly before lowering the weights back down to the starting position.

Step 4: Repeat for 8-12 repetitions or until you feel the burn.

The video below shows how to complete this exercise, so let’s get flying!

Mistakes to Avoid

To get the most out of this exercise, it’s essential to avoid common mistakes that can lead to injury and reduce the effectiveness of the exercise. Here are some mistakes to avoid:

Using your neck: Keep your neck relaxed and avoid straining it by looking up or down.

Not engaging your core: Keep your core engaged throughout the movement to avoid straining your lower back.

Lifting too high: Keep your elbows slightly bent and avoid lifting the dumbbells too high to prevent straining your shoulders.


The Reverse Fly Exercise is an excellent exercise for building back strength and improving your overall fitness level. So, get your dumbbells and bench or stability ball and start gearing your way to a stronger, healthier you!

Finally, if you want to switch things up, give the Swiss ball hamstring curl exercise a try. It’s a ball of fun!

1 thought on “Reverse Fly Exercise: Perfect for a Stronger Back”

  1. Pingback: Band Pull Apart Exercise: Targets Your Back and Shoulders

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