June 20, 2025, 6:47 am | Read time: 5 minutes
Reverse butterfly is an exercise that specifically targets the shoulders, neck, and back. In the gym, there is a reverse butterfly machine for this purpose. At home, the exercise can be performed using dumbbells or a resistance band. This article explains the correct technique, the muscles involved, and alternative exercises to the reverse butterfly.
One of the popular exercises for training the upper back muscles, as well as the neck and shoulders, is the Reverse Butterfly. The exercise can be performed freely or on the reverse butterfly machine. FITBOOK explains what to focus on during the exercise and which muscles are engaged.
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Overview
What is the Reverse Butterfly?
The Reverse Butterfly is a simple exercise for the back and rear shoulder girdle. In the gym, there is a reverse butterfly machine, a combination device with adjustable weight “arms.” These are set using two knobs or screws so that you can move a suitable weight with the largest possible range of motion while sitting on a cushion below the weight arms. Unlike the regular butterfly, which trains the chest muscles, you sit with your torso turned toward the machine and bring the arms of the fitness device together.
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Reverse Butterfly Technique and Movement
Starting Position
Sit at the reverse butterfly machine, facing the machine. The torso is supported on the vertically attached cushion, feet firmly on the ground, and thighs and lower legs form a 90-degree angle. Now, grasp the handles; the arms should be slightly bent at the elbows, and the hands should be at shoulder height. If not, adjust the seat cushion up or down until hands and shoulder joints are at the same height. The back is straight, gaze forward, and abdominal muscles are tightly engaged.
Movement
Slowly spread the arms and move them outward in a controlled manner. During exhalation, guide the bars with almost straight arms as far back as possible. It’s important to move the arms without momentum, working only with the rear shoulder muscles and the trapezius muscle. Pause briefly in this position, then return the arms to the starting position in a controlled manner, without fully resting the weight before the next repetition. Inhale as you slowly bring the bars back toward the machine.
Avoiding Common Mistakes
A common mistake in this exercise is pushing the head forward during exertion. This prevents the shoulders from working properly and can lead to serious shoulder and neck injuries. Therefore, ensure the head remains in a neutral position.
Another frequent mistake is using uncontrolled technique with momentum, causing the chest to lose contact with the cushion. This weakens the training and minimizes the training effect.
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Muscles Engaged in the Reverse Butterfly
The reverse butterfly primarily trains the muscles of the shoulder area, neck, and back:
- Deltoid muscle (musculus deltoideus)
- Spinal muscle (musculus spinalis)
- Transverse muscle (musculus transversa)
Supporting Muscles
- Major and minor rhomboid muscles (musculus rhomboideus minor et major)
- Infraspinatus muscle (musculus infraspinatus)
- Abdominal muscles
How Much Weight Should You Use?
In the reverse butterfly, there’s a risk of using momentum, which reduces the training effect. We often use momentum when our muscles are overwhelmed, so initially, you shouldn’t use too much weight. It’s better to start slowly with 15 to 20 repetitions per set and gradually increase. Over time, a higher training weight will become easier.
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How Often Should You Perform the Exercise?
The reverse butterfly is a great exercise for back training. Athletes who follow the “push-pull” principle—a form of split training—perform the exercise on one of their pull days. The exercise can be done on a training day with at least 3 sets of 8 to 12 repetitions. You can also alternate between the reverse butterfly on the machine and free repetitions with dumbbells or a resistance band.
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Exercise Variations
The reverse butterfly machine is occupied? No problem! While the reverse butterfly machine is particularly convenient for shoulder and back training, it’s not absolutely necessary. There are plenty of alternatives to train the same target muscles. You can achieve a similar effect with the following exercises:
For Beginners
Reverse Butterfly with a Resistance Band
This training variation can easily be incorporated into your home workout plan. In this version, hold a resistance band with arms extended forward. From this position, move to the side and back as if drawing the upper part of a semicircle; the same movement you would do on the machine.
Reverse Butterfly on the Cable Machine
The exercise can also be performed on the cable machine. This variation is more challenging than on the machine because you stand during the exercise and must maintain the necessary body tension.
For Advanced Users
Reverse Butterfly with Dumbbells
Instead of a resistance band, you can also use two dumbbells for the exercise. Choose a weight that is not too heavy.
Rowing
Rowing is also a great exercise to train the trapezius or hood muscle. Equipment such as a barbell, dumbbells, or a cable machine can be used.