Chest Supported Reverse Fly (Dumbbell)
Trains the upper back, with help from the shoulders. You need a dumbbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Chest Supported Reverse Fly (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×15–20the shape they run most (1 session)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body C | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Chest Supported Reverse Fly (Dumbbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Chest Supported Reverse Fly (Dumbbell) trains
Technique
How to do the Chest Supported Reverse Fly (Dumbbell)
- Set an incline bench to roughly a 45-degree angle and lie chest-down against it, holding a dumbbell in each hand with your arms hanging straight down, palms facing each other.
- With a slight bend in your elbows, raise the dumbbells out to your sides in a wide arc until your arms are roughly parallel to the floor.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest pressed into the bench throughout to prevent momentum and isolate your upper back.
- Lead with your elbows and keep the slight bend constant as you raise the weights.
- Use light weights; this movement targets small muscles that fatigue quickly.
- Exhale as you raise the dumbbells and inhale as you lower them.
Substitutes
Swap Chest Supported Reverse Fly (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Chest Supported Reverse Fly (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.