Bent-Over Dumbbell Reverse Fly

Primary: Posterior Deltoids

Secondary: Rhomboids, Middle Trapezius, and Rotator Cuff Muscles

1. Get into the starting position. Stand upright with your feet hip-width apart and hold a dumbbell in each hand.
2. Bend your torso forward. Slightly bend your knees and push your hips backward, leaning your torso forward until it is almost parallel to the floor. Keep your back straight and your neck in a neutral position.
3. Position your arms. Let the dumbbells hang in front of your body with your palms facing each other. Slightly bend your elbows and maintain this angle throughout the movement.
4. Perform the reverse fly. Exhale as you smoothly raise your arms out to the sides until they reach approximately shoulder height. Focus on engaging your rear deltoids without shrugging your shoulders toward your ears.
5. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control throughout the movement.
6. Repeat the movement. Keep your torso in a stable position, avoid straightening your body while lifting, and perform the exercise without jerking.

Mistake 1: Rounding your back and swinging your torso during the reverse fly.

How to Fix: Engage your core, push your hips backward, and maintain a neutral spine. Reduce the dumbbell weight if necessary.

Mistake 2: Bending your elbows excessively and turning the movement into a row.

How to Fix: Maintain a slight, fixed bend in your elbows and focus on raising your arms outward through your shoulder joints.

1. Chest-Supported Incline Dumbbell Reverse Fly — Helps stabilize your torso and reduce swinging.
2. Reverse Pec Deck Fly — Allows you to target your rear deltoids while seated with chest support.
3. Cable Reverse Fly — Provides cable resistance throughout the movement.

Sets

3

Reps

12–15

Rest Between Sets

45–60 seconds