How to Do Reverse Flyes Without Gym Equipment

How to Do Reverse Flyes Without Gym Equipment

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The reverse fly mainly targets the rhomboid muscles, which connect your shoulder blades to your spine. A strong upper back is essential to maintain your balance and to prevent shoulder injuries. You don't need a gym membership or fancy equipment to perform reverse flyes. A set of dumbbells, water-filled bottles or milk jugs can provide resistance during the exercise. For optimal results and injury prevention, learn proper form and consult your doctor before engaging in a new exercise regimen.

Step 1

Hold your weights in your hands and sit on a chair or stool with your knees bent at 90-degree angles and your feet flat on the floor.

Step 2

Bend forward at your hips so your upper body is at a 45-degree angle.

Step 3

Hang your arms directly under your shoulders and turn your hands so your palms face each other. Keep your elbows slightly bent during the exercise.

Step 4

Look down at the floor and keep your back straight.

Step 5

Raise the weights out to the sides until your elbows are at the same height as your shoulders. Squeeze your shoulder blades together at the top of the exercise and hold this position for two seconds. Avoid swinging the weight and using momentum -- move slowly and control the motion.

Step 6

Lower the weights back down to the starting position and immediately go into the next repetition.


  • Perform the exercise in front of a mirror so you can monitor your form.
  • If you're new to strength training, hire a personal trainer to teach you proper form.
  • Exhale as you raise the weights, and inhale as you lower them.
  • As an alternative to sitting down, perform reverse flyes while standing with your feet hip-width apart and your upper body bent forward about 45 degrees.
  • For an easier alternative, perform reverse flyes while lying on your stomach on a bench.