How to Do Reverse Flys Without Gym Equipment


A reverse fly is an exercise used to target the back of the shoulders and the middle of the upper back. Anatomically, these muscles are known as the rear deltoids, the trapezius and the rhomboid major and minor. Strengthening these areas with a reverse fly exercise can help prevent shoulder injuries and tight chest muscles. In a gym setting, this exercise is performed with dumbbells or a weight machine. If you are at home with no gym equipment, all you have to do is find alternative weight to lift.

Perform upper body dynamic stretches to warm up your muscles and joints. Dynamic stretches are done in motion and can acclimate your body to the demands ahead. Do stretches like arm swings, arm circles, shoulder rolls, alternating toe touches and trunk twists.

Fill two empty gallon jugs with water. A full gallon jug weighs about 8 lbs., which is plenty of weight to perform this exercise.

Sit on a chair and hold the jugs straight down by your thighs. Turns your palms toward each other. Place your feet hip-width apart.

Execute the reverse fly exercise. Lean forward until your chest is directly over the top of your thighs. Grip the handles of the jugs firmly and raise them up to your sides. Stop when your arms are parallel to the floor, then slowly lower the jugs back down and repeat. Keep a slight bend in your elbows throughout the exercise and squeeze your shoulder blades together at the top of the movement.


Aim for 10 to 12 reps with good form when you execute the reverse fly.

If the jugs are too heavy, you can adjust the weight by pouring out some water. You can also use lighter objects like 32-oz. water bottles or large cans of soup.