Smart Workout Diary

Dumbbell Bent-Over Reverse Fly

The dumbbell bent-over reverse fly is an upper-body isolation exercise performed by raising dumbbells out to the sides while hinged forward at the hips. It primarily targets the rear deltoids, with the upper back assisting in shoulder-blade control. It supports shoulder balance, upper-back strength, and posture-focused resistance training.

Demonstration

Dumbbell Bent-Over Reverse Fly — demonstration 1
Dumbbell Bent-Over Reverse Fly — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in each hand and stand with feet about hip-width apart.
  2. Hinge forward: Bend softly at the knees and push the hips back until your torso is close to parallel with the floor; keep the spine neutral and neck long.
  3. Raise: With a slight bend in the elbows, lift the dumbbells out and slightly back until the upper arms are roughly in line with the torso. Move from the shoulders and gently squeeze the shoulder blades.
  4. Lower with control: Slowly return the dumbbells beneath the shoulders without rounding the back, then repeat. Use a light load that allows you to avoid swinging.
Muscle Group
Rear Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Prioritize the rear delts: Think about moving the upper arms apart rather than throwing the dumbbells upward.
  2. Keep the torso still: Avoid lifting the chest or using momentum; reduce the load if this happens.
  3. Control the range: Stop when the upper arms reach torso level rather than forcing the arms high behind the body.
Exercise library