Dumbbell reverse fly alternative. #shorts Tiktok Link : (270k+) https://www.
Dumbbell reverse fly alternative Oct 29, 2025 · Master the dumbbell rear delt fly. Apr 1, 2023 · Our 5 reverse fly alternatives above are ideal to perform instead of the reverse fly. These exercises use the same muscle groups and movement patterns as the dumbbell chest fly. Pressing your head into the bench eliminates the “swing” your body wants to do when it gets tough Sep 12, 2024 · Why It Works: This exercise replicates the reverse pec deck fly motion while allowing for adjustable resistance. Jun 26, 2025 · 7 Reverse Fly Alternatives , 10 Best Safer Dumbbell Fly Alternatives You Must Know So basically, chest flys have always bugged my shoulders even with light weight and attention to form. Share Add a Comment Sort by: Best Open comment sort options SSS1514 • Nov 20, 2025 · The dumbbell reverse fly is a targeted exercise that primarily works the posterior deltoids, the muscles located at the back of the shoulders. Put your forehead on the back of a bench at 45 degrees and do db reverse fly. Alternate way to do chest flys with dumbbells Build up the back of your shoulder muscles to restore balance to your deltoids and prevent injury with the rear-delt fly. Jul 30, 2021 · Best reverse pec deck fly alternatives are dumbbell rear delt flys, rear delt row and W raises with dumbbells. instagram. Here are 5 dumbbell fly alternatives to build bigger pecs. These exercises use the same muscle groups and movement patterns as the reverse pec deck. To enhance muscle growth and strength, it’s crucial to diversify your exercises. Reverse Flys are a free-weight version of the Reverse Butterfly exercise, which is performed on a machine. I currently do incline and flat bench press (with dumbbells) for my chest, but I feel like a 3rd, lighter exercise is needed. Dumbbell Rear Delt Fly The dumbbell rear delt fly is perhaps one of the most common free-weight posterior deltoid exercises, and for good reason. The rear delts do external rotation as well as horizontal abduction, so you're not necessarily missing the rear delts by externally rotating during rear delt moves. Extend your arms above your chest, keeping a slight bend in your Sep 8, 2022 · Dumbell fly may not be the best way to activate your pecs. Feb 12, 2025 · 2. Dumbbell Fly Before the pec deck machine was invented, if you wanted to isolate your pecs, you probably did dumbbell flyes. Learn to perform the Dumbbell Reverse Fly with key instructions, muscle groups worked, required equipment, and essential details. Kettlebell Fly (probably a little better than dumbbell but still with the same problem). Here's how to do it. Detailed instructions on how to perform the Dumbbell Fly. Incorporate the Dumbbell Alternating Reverse Fly exercise into your regimen for better performance May 4, 2022 · The dumbbell fly exercise should be replaced in your chest workout because it is not as effective for building muscle as these three alternatives. Dumbbell Reverse Fly Dumbbell reverse fly demo Feb 12, 2021 · The incline bench reverse dumbbell fly is a good alternative to the reverse pec deck when training rear delts because it simulates the movement quite well. . Compare benefits, drawbacks, and optimize your chest workouts. Check out this reverse fly form and alternative to learn how to perform effectively. Its capacity to target the posterior deltoid muscle is unmatched. Aug 16, 2021 · There are some problems and limitations with dumbbell flys due to which it is not one of the best exercises for your chest. It also makes it easy to adjust the resistance via its pin selector weight stack. This article introduces five effective alternatives to dumbbell flyes that target your chest muscles from different angles, helping you break through plateaus and achieve a more Read our dumbbell reverse fly guide. Learn how to do this exercise, the muscles worked, and the main benefits. Reverse Dumbbell Fly: No machines? No problem. Jan 21, 2022 · Reverse pec deck fly is the ideal exercise to give you those epic rear delts and upper back. For someone who lacks mobility in the shoulder region may find performing the regular DB chest flys quite risky. Reverse Oct 3, 2025 · Rear Delt Fly Alternatives & Complementary Exercises Reverse flyes vs bent over dumbbell reverse fly — which is better? Both are useful, but bent over dumbbell reverse flys keep the focus on rear delts, while reverse flyes recruit more traps. Is there any other chest exercise (ideally not a machine/cable) that I can substitute for the fly? I train at home, so have access to gymnastic rings, dumbbells and a bench. Jul 25, 2023 · The pec deck machine can be found in most commercial gyms. If you’re keen to understand Jul 29, 2024 · Push-up Dumbbell Fly Why do it: The dumbbell fly mimics the movement of the cable fly exercise, making it an effective alternative to stretch and contract your chest muscles. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. We must remember a good dumbbell chest fly alternative will be able to satisfy the following criteria: Activate the chest muscle groups Reverse flys made it into my top 5 exercises to improve posture, and for good reason. What Is The Rear-Delt Fly and What Are Its Benefits? (See 00:29 in the video above. com/@wufitnessFollow my Instagram for more exclusive weight loss tips : https://www. I currently do incline and flat bench press (with dumbbells) for my chest, but I feel like a Reverse flys made it into my top 5 exercises to improve posture, and for good reason. The high cable reverse fly is the cable equivalent of the Reverse Pec-dec and dumbbell rear delt fly, and an exercise that can be performed at home with a cheap cable pulley system. Detailed instructions on how to perform the Band Reverse Fly. Jun 14, 2023 · The Dumbbell Rear Delt Raise isolates the posterior deltoids and mimics the motion of the reverse pec deck fly, making it an excellent substitute if you have dumbbells to work with. May 28, 2024 · Before we deep dive into the best dumbbell fly alternatives. 1. New comments cannot be posted and votes cannot be cast. Benefits of Using Reverse Pec Deck Alternatives Versatility: Many alternatives can be performed with minimal equipment, such as dumbbells, resistance bands, or just your bodyweight. Also, a perfect alternative if you don’t have an adjustable bench. It enables you to train your upper back muscles with a strict form. Hi, owing to shoulder problems I can’t do dumbbell flys – they tweak my shoulder joint and I don’t want to risk compromising my ability to train for the sake of one movement. This exercise is particularly effective for improving posture, enhancing shoulder mobility, and Mar 11, 2025 · Mitigate some of the side effects of slouching over screens all day by doing an the reverse fly exercise, that hits your traps, rhomboids, and delts. Visit http://hasfit. We will discuss each of them and some other best alternatives here. Some exercises are bodyweight while some require basic home gym equipments. Dec 20, 2023 · Cable flys are primarily an isolation exercise of the pectoral muscles. But our Editor-in-Chief, Sean Hyson, CSCS, breaks down which of the two is the best choice and how to do it for the best gains. Aug 25, 2023 · While the rear delt fly is one of the best exercises to target the posterior deltoid head, it often requires a cable machine requiring alternative exercises. Jun 4, 2024 · The reverse fly or the bent-over lateral raise is a resistance exercise that works the rear shoulders and major muscles of the upper back. Feb 23, 2025 · Here’s how to do the dumbbell reverse fly with perfect form and some variations you can add to your workout routine. #shorts Tiktok Link : (270k+) https://www. May 10, 2024 · The most traditional flye is a bent-over dumbbell reverse fly, and once you know how to do it, it’s easy to perform. Click the link to learn three alternatives! Here are the options that I know: Dumbbell Fly (I don't like this one because of the low range of motion, especially in the portion that recruits more fibers in the chest). So let's find out those effective alternatives here in this article. Setting the bench at a 30-45 degree angle offers the best position to target the rear delts without bringing in too much medial delt. Learn more about the benefits of performing the Dumbbell Reverse Fly, as well as which muscles are engaged during the movement. Discover All You Need to Know About Band Reverse Fly: Tips, Step-by-Step Instructions, Alternatives, and Cautionary Advice. While this exercise is decidedly low-tech and old-school, it’s still a good pec exercise and ideal if you don’t have access to resistance training machines. Nov 4, 2020 · Dips Pushups Close Grip Bench Press Skullcrushers 5 Forearms Exercise Swaps Reverse Cable Curl alternatives: Dumbbell Hammer Curl Farmer's Walk Wrist Roller alternatives Barbell/Dumbbell (Reverse) Wrist Curl - place your forearms on your thighs or a flat bench to act as support while allowing your wrist and the weight to move freely. Feb 15, 2023 · The basic flye works your chest, but it can also strain your joints. However, in this version, the weight bench supports your lower back. The Incline Dumbbell Rear Deltoid Row is a great complementary or alternative exercise to the Reverse Fly With Bands. Oct 17, 2018 · Alternate Bent Over Dumbbell Reverse Fly Video Exercise Guide & Tips Muscle & Strength Glacier Panda 3 subscribers Subscribed Aug 13, 2025 · The incline dumbbell fly is similar to the dumbbell fly and is a great alternative to the cable crossover. Nov 11, 2022 · Alternatives for Incline Dumbbell Fly Dumbbell Flys The simplest alternative to an Incline Dumbbell Fly is to just drop the incline to a flat bench to do Dumbbell Flys. That’s all good and well when you’re paying for a gym Sep 10, 2024 · The reverse fly is a popular exercise that targets the rear deltoids, which are the muscles on the back of your shoulders. So basically, chest flys have always bugged my shoulders even with light weight and attention to form. Apr 14, 2023 · Free Weight Reverse Pec Deck Alternatives 1. Both target the lateral and rear deltoids, but they do so in slightly different ways. If you’re keen to understand how to do reverse fly – with proper form – then you’re in the right place as we’re gonna dive a bit deeper into the exercise, benefits and more in this post. 3. The movement pattern is quite similar, though. The only difference being you can’t generate as much force or lift as much weight. We discuss If you're still doing chest flyes as part of your chest workout you need to stop NOW. Rear Delt Cable Fly Alternatives The rear delt cable fly isn’t the only effective exercise for this underappreciated muscle. Targeting your rear delts is essential for balanced shoulder development and improved posture. A reverse fly is an isolation exercise that targets the upper back and shoulders, preparing you for more complex compound exercises. By doing these exercises, you will ensure to thoroughly address the strengthening of the same muscle groups worked with the reverse fly (primary – rear deltoid; secondary – upper back, traps, rhomboids). Correct Execution Most Reverse Fly training machines have different grips to choose from. To counter that issue, here we will let you know about 9 different safer alternatives to dumbbell fly. For a free-weight alternative, you can perform Reverse Flys with Dumbbells or a Fitness band. Jun 21, 2024 · There are several alternatives you can use to keep your workouts productive and interesting: Before we deep dive into the best rear delt fly alternatives. The reverse fly exercise will directly impact your posture and carry over to other complex movements such as the bench press, squat, and deadlift. You typically have the option of a neutral grip (or hammer grip) and an upper grip. Jun 10, 2021 · In this article, I have shared the list of the 8 best alternatives to the pec deck fly which you can do at home. Learn perfect form, benefits, and effective alternatives to build stronger, better shoulders. After 45 degrees, the Jul 14, 2021 · Ready to learn about back fly exercise? P90X and other fitness methods have popularized this workout—and we’re all for it! Read on to learn more about the many benefits of back fly exercises: they’ll strengthen your shoulder muscles, improve posture, and more! Whether you want to try a reverse back fly, a standard dumbbell version, or another variety, your friends at Jack City Fitness Jul 10, 2025 · The rear-delt fly exercise can be performed with cables or dumbbells, and either version is a solid choice for isolating the posterior head of the shoulder muscle. Dumbbell Reverse Fly: Step-by-Step Instructions Stand with your feet shoulder-width apart, holding a dumbbell in each hand. com/exercises/back/ for the rear deltoid Jun 24, 2025 · The reverse pec deck fly is a great exercise for targeting your rear delts. Additionally, it engages the middle trapezius, rhomboids, and rotator cuff muscles, promoting strength and stability in the upper back and shoulder region. It’s a classic, a go-to shoulder workout. Apr 8, 2024 · The bent-over dumbbell reverse fly does a good job of simulating the movement of the reverse pec deck. In this guide, we cover how to do the dumbbell reverse fly. But it is one of the best, as it challenges the muscle through its entire range of motion, from the stretched position to the fully contracted position. This exercise also helps enhance the definition of the triceps, shoulders, and upper back which can transform your physique. The reverse fly bench alternative is also good for those who suffer from lower back pain when performing this exercise, as it doesn’t require to hinge at the hips. As Reverse Flys are the opposite of the chest exercise Flys. We show the right techniques to get you the best results. Detailed instructions on how to perform the Cable Crossover Reverse Fly. This exercise targets the back shoulder muscles and neck, making it a compound exercise. Many lifters utilize this exercise to target the rear delts, an often lagging muscle for many lifters alike. The use of dumbbells helps prevent compensating for strength discrepancies between sides. tiktok. Also do facepulls but kind of feel I'm working out my rear delts better by focusing them on top of facepulls with this. In this video, I’m going to show Cable or banded reverse pulls. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. Oct 27, 2025 · We cover the 7 best dumbbell chest fly alternatives. Jun 26, 2023 · I always recommend trying different variations and alternatives to the dumbbell shoulder fly to keep your workouts interesting and prevent plateaus. I recommend slightly bending the elbow and keeping your palms facing each other. Dumbbell Reverse Fly Sep 24, 2023 · Dumbbell Reverse Fly Most people think of reverse flys as a rear shoulder exercise. But when it comes to performing reverse flies, you have two main options: dumbbells or a machine. Learn why chest flies are bad and get the best chest fly alternatives. When done correctly, the reverse fly can lead to improved posture, stability, strength, and many more untold benefits. 7K Dislike 31 Oct 24, 2022 · The dumbbell fly is a great exercise to fix a stubborn chest. Anyone have an alternative or other lifts that will facilitate doing them properly? Archived post. Sep 25, 2022 · The bent-over dumbbell reverse fly is probably the most popular exercise in gyms to hit rear delts. Similar to bent over dumbbell flyes, the exercise primarily targets the rear deltoids, but also works other muscles of the upper back such as the trapezius (traps), rhomboids, teres major, and infraspinatus. Instead of lying on your back, you lie on your stomach and extend your arms back. This is an excellent exercise for home lifters who may not have access to the adjustable cable machine needed to do face pulls. A lot of people think you need to keep the shoulder cranked into internal rotation during reverse flys to hit the rear delt but that's a mistake. Boost your fitness regimen with the Dumbbell Alternating Reverse Fly exercise, specifically designed to target the Shoulders muscle group. Aug 11, 2024 · Here are a few variations/alternatives that we recommend. Apr 25, 2024 · Cable Rear-Delt Fly: The cable rear-delt fly is nearly identical to the reverse pec deck exercise; however, instead of using a chest fly machine, you use a cable machine, which applies constant tension to the target muscles and allows more freedom of movement. This video shows you several variat Mar 2, 2024 · When it comes to building impressive shoulders, lateral raises and reverse fly es are two of the most effective exercises. Grab a pair of dumbbells and read on to learn how to do it the right way. When you take the biceps out of this back exercise, you’ll focus on the upper back for improved muscle development. Chest fly alternatives are a staple in many chest workout routines, but relying solely on one exercise can limit your progress. Jul 28, 2025 · Also known as the reverse fly, the reverse pec deck fly works as a machine analogue of the bent over dumbbell fly. RELATED The dumbbell reverse flys performed on an incline bench serves as the perfect replacement exercise for face pulls. If you are trying to build your rear delts you need to understand how to hit the muscles in the most effective way you can. See how the exercise is performed, the proper technique, and which muscles are worked. Banded is so much better for me, personally. The 5 best exercises for rear delt growth are the dumbbell reverse fly, face pulls, bent-over barbell rows, seated rear delt lateral raises, and band pull-aparts. Feb 10, 2023 · The sort of mechanics and form cues used by the alternative exercise should be in accordance to the physiology and needs of the exerciser, as a history of elbow injuries or pec tears - for example - will obviously make certain movements like dumbbell flys potentially dangerous if performed by the exerciser. But what if you don’t have a weight bench? No problem! Today, I’ll explain how you can do dumbbell flyes without a bench and whether or not it can still be effective. Aug 10, 2020 · The Dumbbell Reverse Fly is a great exercise to target the shoulder and upper back. Like the dumbbell alternative, the widespread arms cause a larger moment arm, reducing the weight required to put tension on the muscles. In this comprehensive guide, we’ll dive into the world of lateral raises vs reverse fly, comparing their benefits, muscles worked, and the best variations for optimal shoulder development. Read now! May 30, 2024 · 5 Best Alternatives of Reverse Cable Crossover You can replace (combine) the reverse cable crossover exercise with lots of other exercises. Keep reading for a detailed explanation of how to perform each exercise effectively. Maybe you’re … Feb 12, 2025 · The reverse fly is a resistance exercise primarily targeting your upper back muscles, including the trapezius and rhomboid muscles, as well as the posterior deltoids in your shoulders. Resistance-band reverse fly an alternative: Band hook to fixed point, pull apart. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back. Jun 28, 2024 · 7 Best Rear Delt Fly Alternatives Look, we all love the classic bent-over rear delt fly. That’s because dumbbells typically allow for a larger range of motion/contraction which may help to enhance muscle stimulation. Personally, in addition to using this exercise to improve posture, it was a good alternative when I was carrying May 21, 2013 · The dumbbell rear delt fly is a great rear deltoid exercise for your upper back and rear delts. Known also as the dumbbell reverse fly or bent over reverse fly, this exercise is versatile, requiring only a pair of dumbbells to perform. Good alternatives include equipment variations of the same exercise and the pec deck. Dec 13, 2022 · The dumbbell fly is one of the most popular pectoral exercises. Jun 27, 2025 · Seated reverse fly: Sitting reverse fly is a good exercise to support your lower back. Cable rear delt fly vs dumbbell rear delt fly — pros & cons Cables give constant tension, while dumbbells offer freedom of motion and convenience Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). It's a great exercise to assist you in building a complete set of shoulders. Single-arm dumbbell reverse fly The single-arm dumbbell reverse fly may have advantages over using both arms at the same time. Dumbbell Reverse Fly The dumbbell reverse fly is a chest fly exercise variation that focuses on the upper back, rhomboids, trapezius, posterior deltoids, and the triceps brachii. Jul 18, 2024 · Why Do It: The dumbbell chest-supported reverse flye has you at the same angle as the more difficult bent-over variations. Suspended bodyweight fly (unfortunately I don't have enough space for this one). How to do it: Lie flat on a weight bench with a dumbbell in each hand and your palms facing each other. com/kevinwuwu_ Dumbbell based alternative for reverse flyes? I've been doing reverse dumbbell flyes with light weight but it doesn't feel comfortable and I'm not progressing. So, which is better: reverse fly dumbbell vs machine? Understanding the Reverse Fly Apr 14, 2023 · Incline Bench Rear Delt Fly The rear delt fly can also be performed on an inclined bench if you want to focus on the form, as it takes the momentum away. Let’s face it, sometimes things need a change. Developed as a more controlled way to do the dumbbell flye, it allows beginners and experienced trainers alike to perform the flye movement with correct alignment through a safe range of motion. Step-by-Step Instruction Grab your dumbbells (or plates) and bend at the waist until you are close to perpendicular to the floor. May 8, 2014 · The transition from commercial gym to garage gym leaves you with no access to machines. Sep 5, 2024 · Explore pec deck alternatives like dumbbell flyes, cable flyes, push-ups, and bench press. Still, it also works the middle fibers of the trapezius and posterior deltoids, making it a great alternative to cable face pulls. Instructions for the reverse dumbbell fly exercise. But at the same time, the typical DB chest flys also puts your shoulders in an unsafe position. May 30, 2025 · We cover the 5 best reverse pec deck alternatives. The incline dumbbell fly is performed on a free-weight bench that is set to a 15- to 30-degree incline. As there are many other alternative options out there, it's better to do those instead of a dumbbell fly. This exercise works the same muscles, but in a slightly different way. These chest flye alternatives let you skip the pain and keep the size. Reverse Cable Flyes: This rear delt fly variation lets you fully stretch and contract the upper back musculature under tension while providing greater freedom and range of movement than face pulls. Oct 27, 2021 · Do this exercise using an incline bench for variation. With it, you are moving your upper arm muscles horizontally back while performing scapular retraction. Worry not, there are alternative exercises for every gym machine. Strengthening the rear delts can lead to improved posture and a greater level of strength on Dec 14, 2022 · Cable Rear Delt Flys are a great exercise for targeting the rear delts, but what if you don't have a cable machine? Here are 7 great Rear Delt Fly alternatives. You can perform many other deltoid exercises using Search "dumbbell" @lean4ever_ Better Alternative To Reverse Flies #shoulderworkout 1. You can also May 10, 2022 · 2. ) The rear-delt fly Jun 13, 2023 · The dumbbell reverse fly exercise is as close to an isolation exercise as there is for the upper back and posterior delts. When adding muscle to your frame, very few exercises develop the posterior shoulder and upper back like the dumbbell reverse fly. Bodybuilders and weightlifters should use this exercise to build their upper back and tone tier shoulders. It does a good job of working through the same horizontal plane as the reverse pec deck but doesn’t traditionally bring the arms down to the sides. Most beginner programs will pair it with the bench press for the chest training routine. The alternating dumbbell rear delt fly is a variation of the dumbbell reverse fly, also known as the rear delt fly. I used to do bent over reverse flys too. This exercise helps improve posture, shoulder stability, and overall upper body strength. bie pxxczqs fghr udpxsk pwlx crystst mmuy sypyb bsp ofaju evs wnhp ojvok sanalcp lzkte