- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
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 to assist you in building a complete set of shoulders.
Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike.
Strengthening the rear delts by using the bent over rear delt fly can lead to improved posture and a greater level of strength on other lifts.
Bent Over Dumbbell Reverse Fly Instructions
- Select the desired weight from the rack then take a few steps back into an open area.
- Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
- Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
- Slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
Bent Over Dumbbell Reverse Fly Tips
- Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the ribcage.
- Keep the abs braced and don’t arch the back at the top of the movement.
- If you can’t hinge to 90 degrees, then hinge as far as comfortably possible while completing the exercise. Or, you could also take a seated position to complete the exercise as well.
- If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. This is also known as a supinated grip and will externally rotate the shoulder.
- Don’t jut your head forward during the movement - this about stimulation for a small muscle group. Focus during the movement and don’t just rely on momentum.
- Allow the arms to move freely but don’t lock out the elbows.