Exercise guide
Ring Reverse Fly
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
The Ring Reverse Fly is a highly effective bodyweight isolation exercise that targets the posterior deltoids and mid-back, improving shoulder stability and postural alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately chest height and stand facing the anchor point.
- Grasp the rings with a neutral grip (palms facing each other) and lean back until your arms are fully extended and the straps are taut.
- Position your feet hip-width apart; the further forward your feet are, the greater the resistance.
- Engage your core and glutes to maintain a rigid, straight line from head to heels.
How to do it
- Exhale as you pull your arms out to the sides in a wide 'T' shape, keeping a very slight bend in the elbows.
- Continue the movement until your hands are in line with your shoulders, focusing on squeezing your shoulder blades together.
- Inhale as you slowly lower your body back to the starting position with a controlled 2-3 second eccentric phase.
- Maintain constant tension on the straps throughout the entire range of motion.
Form checklist
- Keep your wrists straight and avoid 'breaking' them during the pull.
- Avoid shrugging your shoulders toward your ears; keep your traps depressed.
- Maintain a neutral spine and do not allow your hips to sag or your lower back to arch.
- Ensure the movement comes from the shoulders, not by bending the elbows into a row.
Pro tips
- Think about 'opening a book' or pushing the rings away from each other rather than just pulling back to maximize rear delt engagement.
- Focus on leading the movement with the back of your hands to ensure the posterior deltoids are doing the work.
Make it harder
- Walk your feet further toward the anchor point to increase the angle of your body and the load on your shoulders.
- Incorporate a 2-second isometric hold at the peak of the contraction when your arms are fully spread.
Frequently asked
- What muscles does the ring reverse fly work?
- The ring reverse fly primarily targets the trapezius, and also works the lats and rhomboids as secondary muscles.
- What equipment do you need for the ring reverse fly?
- The ring reverse fly uses suspension trainer.
- Is the ring reverse fly good for beginners?
- The ring reverse fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.