Reverse Fly
Looping clip from the Homie Fit app
Exercise · Back
Reverse Fly
- Strength
- No jumping
- Standing
Difficulty
Intermediate
Standard set
12reps
Intermediate level in the app
Calories
≈ 43kcal
10 min · 70 kg / 154 lb
Equipment
Dumbbells
How to do it
- 1
Hinge forward with a flat back, dumbbells hanging.
- 2
Raise both arms out to the sides.
- 3
Squeeze your upper back, then lower slowly.
Light weights are enough here.
Muscles worked
- Back
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 18 | 22 | 25 | 28 |
| 10 min | 36 | 43 | 50 | 57 |
| 20 min | 72 | 86 | 100 | 114 |
| 30 min | 108 | 129 | 150 | 171 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
Keep exploring
- ExerciseBulgarian Split Squat: Form, Muscles and Reps
- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
