Bent-Over Dumbbell Reverse Fly
Rear deltoids raise dumbbells out to shoulder height.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Rear delt fly · Bent over
- Tracks
- Weight & Reps
Works
Rear Delts Shoulders Back Rhomboids Traps
How to do it
- Hinge at the hips until your torso is nearly parallel to the floor.
- Hold a dumbbell in each hand with palms facing each other.
- Keep a slight bend in your elbows throughout the movement.
- Raise the weights out to the sides until arms are level with shoulders.
- Squeeze your shoulder blades together at the top of the lift.
- Lower the dumbbells slowly back to the starting position.
Common mistakes
- Using momentum to swing the weights upward.
- Shrugging the traps instead of isolating the rear delts.
- Rounding the lower back during the hinge.
- Locking the elbows completely straight.
Safety
Avoid rounding the lower back to prevent disc strain.
Stop the set if you feel sharp shoulder pain.
Tips
- Lead the movement with your elbows, not your hands.
- Imagine pouring water out of two pitchers at the top.
- Keep your neck neutral by looking at the floor.
Details
- Base movement
- Rear delt fly
- Arms
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Flat, parallel to the floor
- Body position
- Bent over
