Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredRings
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Traps, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Reverse Flys on Rings Overview

The reverse flys on rings is a variation of the reverse fly and an exercise used to target the muscles of the shoulder. More specifically, the reverse fly on rings targets the rear deltoid and includes some involvement from the upper back and traps.

By utilizing rings, you allow your bodyweight and gravity to be the load your rear deltoids have to bear. Since the exercise itself is a self-limiting exercise, you’ll run a slightly lesser risk of injuring yourself while performing reverse flys on rings.

Reverse Flys on Rings Instructions

  1. Adjust a set of rings to roughly chest height.
  2. Sit down beneath the rings and grasp them with a neutral grip.
  3. Drive your heels into the ground, extend your hips, and keep your arms locked out. Your body should be in a straight line with your arms perpendicular to your torso.
  4. Pull the rings apart as your keep your elbows slightly bent.
  5. Slowly lower yourself back to the starting position and repeat for the desired number of repetitions.

Reverse Flys on Rings Tips

  1. To scale the movement, one may have to lower or raise the height of the rings. The closer you are to perpendicular with the floor, the tougher the movement will be.
  2. If regular repetitions with just bodyweight are too easy, progress by elevating the feet or adding a weight vest/plate to the torso. You can also use an old bookbag if you have it lying around but you should load this on the front of the body instead of the back as that can pull you into excessive extension.
  3. For other forms of progression, you can add fat grips or utilize single arm versions but just remember, this is about movement quality. Just because an exercise is hard doesn’t mean it’s better, work within your wheelhouse and don’t force progression if you haven’t mastered the fundamentals.
  4. Don’t allow the head to jut forward as you pull.
  5. Keep the ribcage down and don’t focus on arching the back or forcing the chest up excessively.
  6. Make a straight line from your head to your heels.