Smart Workout Diary

Dumbbell Seated Bent-Over Reverse Fly

The dumbbell seated bent-over reverse fly is a rear-shoulder isolation exercise performed while seated and hinged forward. It primarily targets the rear deltoids, with the upper back assisting to control the shoulder blades. It supports shoulder balance, upper-body posture, and pulling-focused strength training.

Demonstration

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

Instructions

  1. Set up: Sit near the edge of a stable bench with a dumbbell in each hand and your feet planted firmly on the floor.
  2. Hinge forward: Bend at the hips until your torso is close to parallel with the floor. Keep your back long, chest open, and neck neutral.
  3. Start position: Let the dumbbells hang below your shoulders with a slight bend in the elbows and palms facing inward.
  4. Raise the weights: Exhale and sweep both arms out to the sides until your upper arms are roughly level with your torso. Lead with the elbows and squeeze the shoulder blades gently together.
  5. Return with control: Inhale as you lower the dumbbells slowly to the starting position. Keep the torso still and repeat without swinging.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use light loads: Choose dumbbells that let you raise the arms without jerking, swinging, or changing your torso position.
  2. Keep the elbows soft: Maintain a small, fixed elbow bend rather than turning the movement into a row.
  3. Control shoulder height: Do not shrug toward your ears; keep the shoulders down as the arms open.
  4. Prioritize control: Pause briefly at the top and lower more slowly than you lift.
Exercise library