Dumbbell side-lying reverse fly

Muscles worked: Shoulders
Shoulders
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your side, head supported, with a dumbbell held in your top hand. Keeping your upper arm stable and elbow aligned, raise the weight vertically, pausing at the top. Lower the weight back down under control, avoiding contact with the floor, and repeat on the opposite side.

Muscles Worked

Rear Delt
Secondary: Side Delt, Infraspinatus, Teres Minor, Rhomboids, Traps

Tips

Keep your core engaged to stabilize your body during the exercise. Prevent the dumbbell from resting on the floor between repetitions. Focus on contracting your rear deltoids by positioning your upper arm close to perpendicular. A bench can enhance comfort and stability. Maintain a level torso throughout the entire movement.

Similar exercises

Dumbbell reverse fly Shoulders · 🔧 dumbbells, incline bench 2/10 Dumbbell bent over reverse fly Shoulders · 🔧 Dumbbells 2/10 Dumbbell bent over alternate reverse fly Shoulders · 🔧 Dumbbell 2/10 Machine reverse fly Shoulders · 🔧 Machine 1/10 Cable reverse fly Shoulders · 🔧 cable machine 1/10 Cable machine lying cross lateral fly Shoulders · 🔧 cable machine 1/10
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