Barbell Standing Shrug
Shoulders·Weight Plates·Beginner·Compound
Dumbbell Bent-Over Reverse Fly
The Dumbbell Bent-Over Reverse Fly targets the rear delts and upper back while helping improve shoulder balance and posture. The bent-over position minimizes momentum and keeps tension on the rear shoulders.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Bent-Over Reverse Fly
- 01
Stand holding a dumbbell in each hand and hinge forward at the hips.
- 02
Keep your back flat and knees slightly bent.
- 03
Let the dumbbells hang straight down with palms facing each other.
- 04
Raise the dumbbells out to your sides in a wide arc.
- 05
Lift until your arms are in line with your shoulders.
- 06
Squeeze your shoulder blades together at the top.
- 07
Lower the dumbbells back down with control.
- 08
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Use light to moderate weight for proper control.
- Avoid swinging the dumbbells or using momentum.
- Focus on rear delts rather than lifting heavy.
Common questions
Frequently asked
What muscles does the Dumbbell Bent-Over Reverse Fly work?
The Dumbbell Bent-Over Reverse Fly primarily targets the Shoulders. Supporting muscles include Back.
Is the Dumbbell Bent-Over Reverse Fly a compound or isolation exercise?
The Dumbbell Bent-Over Reverse Fly is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Bent-Over Reverse Fly?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Bent-Over Reverse Fly?
The Dumbbell Bent-Over Reverse Fly is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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