10 Best Reverse Flyes Alternatives for Limited Equipment
If you need an alternative to Reverse Flyes, use face pulls, band pull-aparts, bent-over rear-delt rows, prone T-raises, or single-arm cable reverse flyes. Each emphasizes horizontal abduction and scapular retraction to target posterior delts. Cue: hinge at the hips, keep a neutral spine, and lead with your elbows to load the rear delts.
Original Exercise: Reverse Flyes
How to Perform Reverse Flyes
- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Reverse Flyes Alternatives
1. Band Reverse Fly
90% MatchHow to perform this exercise
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
2. Dumbbell Scaption
90% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
3. Dumbbell Standing Around World
89.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Lying On Floor Rear Delt Raise
85.1% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Rear Fly
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
6. Dumbbell Reverse Fly
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
7. Crucifix
84.4% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
8. Dumbbell Lateral Raise
84.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
9. Back Flyes - With Bands
83.9% MatchHow to perform this exercise
- Run a band around a stationary post like that of a squat rack.
- Grab the band by the handles and stand back so that the tension in the band rises.
- Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
- As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
- After a pause, go back to the original position as you inhale.
10. Dumbbell Lateral To Front Raise
83.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
Why You Might Need a Reverse Flyes Alternative
You might substitute Reverse Flyes for shoulder pain, rotator cuff irritation, or lack of dumbbells. Reverse Flyes place the shoulder in horizontal abduction with sustained external rotation, which can aggravate impingement or weak scapular stabilizers. Alternatives let you vary shoulder angle, reduce ROM, or shift load to the scapular retractors and traps while still stimulating posterior deltoid fibers. Use controlled eccentrics and lighter loads — for example, shorten range of motion and pause at peak contraction — to maintain muscle activation without joint irritation.
How to Choose the Right Substitute
Pick a substitute based on equipment, pain tolerance, and movement pattern you need. If you lack dumbbells, choose band pull-aparts or face pulls; if you have access to cables, use single-arm reverse flyes to keep constant tension. Prioritize exercises that promote scapular retraction and horizontal abduction to activate posterior deltoids and rhomboids. Cue: maintain neutral spine, keep elbows slightly bent, and initiate movement from the shoulder joint rather than the hands to ensure targeted rear-delt activation.
Frequently Asked Questions
What muscles does Reverse Flyes work?
Reverse Flyes primarily target the posterior deltoid while engaging the rhomboids, middle traps, and other scapular stabilizers. Think horizontal abduction with scapular retraction; cue to pinch the shoulder blades together at the top to maximize posterior delt activation.
What is the best bodyweight alternative to Reverse Flyes?
Prone T-raises on the floor or an incline bench are the best bodyweight substitutes: lie face down, thumbs up, lift arms to shoulder height and squeeze the rear delts. Focus on a slow 2-3 second concentric and controlled descent to maintain tension on the posterior deltoids.
Can I build muscle without doing Reverse Flyes?
Yes—you can hypertrophy the rear delts using rows, face pulls, band pull-aparts, and cable reverse flyes by manipulating load, reps, and time under tension. Cue: emphasize scapular retraction and lead with the elbows to ensure the posterior deltoid, not the lats, does most of the work.
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