Exercise guide · Intermediate · Compound
Dumbbell Rotation Reverse Fly: How to Do It & Muscles Worked
The dumbbell rotation reverse fly is a shoulder exercise that targets the deltoids, with secondary emphasis on the trapezius and rhomboids. It involves hinging at the hips and lifting dumbbells out to the sides with a rotational component.
How to do the dumbbell rotation reverse fly
- Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
- Step 2: Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Step 3: Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Step 4: Rotate your arms so that your palms are facing downwards.
- Step 5: Slowly lower your arms back to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Rotation Reverse Fly alternatives
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Barbell Skier
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More shoulders exercises
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Dumbbell Lateral Raise
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Standing Dumbbell Overhead Press
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Band Front Lateral Raise
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Band Front Lateral Raise - Complete Variation
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Band Reverse Fly
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.