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Ring Reverse Fly

Step by step instructions, muscle activation and variants for the Ring Reverse Fly.

MediumRear shoulders

About this exercise

The Ring Reverse Fly is a bodyweight exercise on gymnastic rings that isolates the rear deltoids and upper back by performing a horizontal abduction movement while leaning back. The instability of the rings increases the demand on the rotator cuff and stabilizing muscles. It is an effective corrective and strength exercise for shoulder health.

How to Perform

  • Set gymnastic rings at roughly waist to hip height and grip one ring in each hand with a neutral grip
  • Walk your feet forward and lean back so your arms are extended in front of you, body at a diagonal
  • Brace your core and maintain a straight body line throughout the movement
  • With a slight bend in your elbows, spread your arms wide out to the sides, leading with your elbows
  • Squeeze your rear delts and upper back at the end of the movement
  • Slowly return your arms to the starting extended position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shoulders
Secondary
TrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Ring Reverse Fly

The Ring Reverse Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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