Shoulders
The main area this variation is designed to train.
Exercise guide
Reverse Flyes With External Rotation
Learn how to do the Reverse Flyes With External Rotation exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: raise. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Reverse Flyes With External Rotation
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
- Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
- As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are level with the head.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Arnold Dumbbell Press
Arnold Dumbbell Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseCuban Press
Cuban Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseFAQ
Common questions about Reverse Flyes With External Rotation.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Reverse Flyes With External Rotation work?
Reverse Flyes With External Rotation mainly works the shoulders. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Reverse Flyes With External Rotation beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Reverse Flyes With External Rotation?
You will usually need Dumbbell for this variation.
How should I progress Reverse Flyes With External Rotation?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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