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Bent-Over Dumbbell Reverse Fly

Bent-Over Dumbbell Reverse Fly
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Traps. triceps

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Shoulders

Bent-Over Dumbbell Reverse Fly Overview

The bent-over dumbbell reverse fly (also known as the bent-over rear delt fly) is a great exercise for building your shoulders.

The bent-over dumbbell reverse fly is a popular tool for lifting. This technique targets the rear delts, which can be a weak muscle for many lifters.

How To Do It?

  1. Take a few steps back to an open area and select the weight you want.
  2. Keep your hips aligned with the ground. Then, let your arms hang straight from the shoulders and hinge from the hips.
  3. Take a deep breath and draw the dumbbells towards the ceiling with the rear deltoids.
  4. Slowly lower dumbbells to their original position.
  5. Continue repeating until you reach the desired number of repetitions.

Tips for Reverse Flying with Bent Over Dumbbells

  1. You should focus on the rear deltoid muscles and not the scapular retractors. Shoulder blade movement should be restricted. 
  2. Do not arch your back during the top movement. Keep your abs straight.
  3. You can bend 90 degrees if you are unable to hinge. If this happens, continue the exercise as normal. You can also do the exercise sitting down.
  4. The dumbbell movement can cause shoulder pain. To prevent this, rotate the dumbbells so that the thumbs face away from each other and the palms face forward. Externally, this is known as a supinated grasp and can externally rotate your shoulder.
  5. Do not sway your head during the movement. This is about stimulating a small muscle group. Don't rely on momentum, but instead focus on the movements.
  6. Allow your arms to move, but don't restrict the elbows.

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