Reverse fly on bench. Holding a set of dumbbells, sit on a bench or stability ball. Strong upper back muscles help balance your shoulder … Dumbbell reverse curls. If you have dumbbells, this move can be done anywhere and is a sure fire way to sculpt your upper back and made a tank-top-worthy body. During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. This is a great exercise that allows you to get a nice deep stretch. With your feet flat on the ground, hinge at the waist to lean forward slightly, and bring your dumbbells behind your calves, palms facing each other. 3. EQUIPMENT: Dumbbell. You don’t need to use a barbell for reverse curls. Use one dumbbell at a time, curl two dumbbells up together, … Reverse Grip Double Arm Row is a standing dumbbell exercise that strengthens the back, core and arms and can be done by most anyone. Set your feet shoulder-width apart. It is challenging to find ways to strengthen your upper back outside of a gym. Dumbbell reverse fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. TARGETS: Shoulders, Upper Back. Dumbbells work equally well. The reverse fly is an exercise you can do with dumbbells to target the muscles in the upper back.