Great for the chest (Pec or Pectorial muscles) and the reverse (back) of the shoulder.

Reverse Pec Fly start position
Reverse Pec Fly side view

Its really important that you look up during this exercise

Reverse Pec Fly End Position


  1. Start the dumbbells in each hand with the palms facing each other (neutral grip). Feet shoulder width apart knees soft. Bend forward from the waist keeping the back straight and look up and straight ahead.
  2. Move the weights out and away from each other (to the side) in an arc, try to squeeze your shoulder blades together at the same time. Power the arms out until they are parallel to the floor whilst exhaling.
  3. Hold for a second and feel the contraction then slowly lower the weights back down to the starting position while inhaling.