← Library
Foundationbeginner
Reverse Fly
A chest-supported reverse fly that isolates the upper-back postural muscles — a direct antidote to forward-rounded shoulders.
Try AI form review free for 14 days
How to dose it
- Sets
- 2–3
- Reps
- 12–15
- Intensity
- light, RPE 5
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1Chest supported on an incline bench, light dumbbells hanging down.
Do this
- Raise the arms out to the sides like wings
- Lead with the pinkies, squeeze the shoulder blades
- Lower slowly
Avoid this
- Using too much weight and shrugging
- Swinging the weights
Safety
Light load, high control — this is about the postural muscles, not max strength.