Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dumbbell rotation reverse fly

Intermediate

Dumbbell rotation reverse fly is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
  3. 3Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
  4. 4Rotate your arms so that your palms are facing downwards.
  5. 5Slowly lower your arms back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable supine reverse flyCable
  • Cable cross-over reverse flyCable
  • Dumbbell reverse flyDumbbell
  • Dumbbell one arm reverse fly (with support)Dumbbell
  • Dumbbell rear flyDumbbell
  • Lever seated reverse flyMachine

Easier variations

  • Lever seated reverse flyMachine
  • Lever seated reverse fly (parallel grip)Machine
  • Dumbbell one arm reverse fly (with support)Dumbbell
  • Band reverse flyResistance band
Logged today · 90 seconds restDumbbell rotation reverse fly

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band