Side Step Reverse Fly

Muscles worked

Setup

1. Stand with feet hip-width apart, positioned to the side of an aerobic step or flat surface.
2. Maintain a slight bend in the knees and hinge forward slightly at the hips (about 20-30 degrees).
3. Let your arms hang naturally in front of your chest with palms facing each other and a soft bend in the elbows.

How to do it

1. Step laterally onto the step with your lead foot, keeping your weight centered.
2. Simultaneously pull your arms out to the sides in a wide arc until they are level with your shoulders, squeezing your shoulder blades together.
3. Exhale during the step and fly movement; inhale as you step back down and lower your arms with control.
4. Repeat the movement by alternating the stepping leg for each repetition.

Form checklist

• Keep your spine neutral and avoid rounding your lower back during the hinge.
• Ensure your stepping knee stays aligned with your toes and does not cave inward.
• Focus on pulling from the back of the shoulders rather than using momentum to swing the arms.
• Keep your neck in a neutral position, looking slightly ahead at the floor.

Pro tips

• Focus on 'leading with the elbows' to maximize rear deltoid and trapezius engagement.
• Pause for a split second at the top of the fly to emphasize the peak contraction in the upper back.
• Maintain a constant 'soft' bend in the knees to keep the quads and glutes under tension throughout the set.

Make it harder

• Hold light dumbbells or resistance bands to increase the load on the upper body.
• Increase the height of the step to demand more power and range of motion from the glutes and quads.

Frequently asked

What muscles does the side step reverse fly work?

The side step reverse fly primarily targets the deltoids, rhomboids, and trapezius, and also works the abs, biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the side step reverse fly?

The side step reverse fly requires no equipment — just your body weight.

Is the side step reverse fly good for beginners?

Yes. The side step reverse fly is a beginner-friendly movement and a strong foundation to build on.

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