Use the Standing Dumbbell Fly
for A Great Set of Shoulders

The standing dumbbell fly (also called reverse fly) is an exercise designed to work several key upper body muscle groups. They strengthen and develop the three groups of deltoid muscles in the shoulders and also target the upper back muscles. 

Because of its wide range of motion, this is an excellent exercise for strengthening both the upper back and shoulder muscles. It also does a good job of stabilizing the shoulder blades for better spine support and improved posture. 

Exercises like the fly add lean muscle mass to some of your larger muscle areas. This will raise your metabolic rate to burn many extra calories....even when you are resting.

Dumbbell Fly

Exercise Instructions:

  • Begin in a standing position with your feet about hip distance apart holding a dumbbell in each hand with your knees slightly bent

  • Keeping your back straight, lean forward until your torso is at about a 45 degree angle. Bring the weights together in front of you until your arms form a circle (as pictured below).

  • Raise the weights up to shoulder height, keeping your arms bent at the elbows.

  • Make sure to let your shoulder and back muscles do the lifting rather than your arms. Bring the weights back down to your starting position.


  • You only want to pull the dumbbells back to shoulder level. Don't try and extend them up behind your back.

  • Because you are bent over during this movement, try and use lighter weights than normal so you don't strain your back.

  • By fully engaging your abs, this exercise will work your core muscles better than many ab exercises.

Dumbbell Fly Benefits

  • Upper Body Strength: The fly strengthens several upper body muscles that will help you to generate power for other fitness activities. The additional strength in your back and shoulders will assist you with your everyday to-do's like cutting the grass or lifting heavy boxes.
  • Posture and Flexibility:  Poor posture can cause tight muscles which can limit flexibility and range of motion. After a while, you will have difficulty pulling your shoulders straight or lengthening your spine. Including some gentle stretching into your workout routine will help keep your muscles supple so you can maintain proper posture.

  • Less Risk Of Injury. Whether you are playing a sport, lifting weights or simply doing the laundry, proper posture is essential to preventing injury. Tight, sore muscles and joints are more susceptible to damage and take longer to recover. By maintaining proper posture, you can relieve the pressure on your body and reduce your risk of injury whether you are exercising or just performing everyday tasks.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum

» » Reverse Dumbbell Fly

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