ShouldersDumbbellIntermediate
Side Lying Dumbbell Reverse Fly
Learn how to perform Side Lying Dumbbell Reverse Fly, a Shoulders exercise, with setup, breathing and common mistakes.
Side Lying Dumbbell Reverse Fly · Preview
STEP 1
Setup
Lie on your side on a bench, steady your torso, and hold a dumbbell in front of your chest with your top hand.
STEP 2
Start phase
Keep a slight elbow bend and open your upper arm away from the front of your chest.
STEP 3
End phase
Stop before your torso rotates, then slowly return the dumbbell in front of your chest.
STEP 4
Target muscles
The main working muscles are the rear deltoids. The trapezius assist the movement.
STEP 5
Common mistakes
Do not roll backward or bend your elbow to turn the movement into a row.
STEP 6
Breathing
Exhale as you open your arm and inhale as you return.
STEP 7
Coach tip
Finish one side, turn over, and use the same number of repetitions on the other side.
