Bent-Over Dumbbell Reverse Fly overview
The Bent-Over Dumbbell Reverse Fly is an effective isolation exercise that targets the rear deltoids, upper traps, and rhomboids. This movement helps improve shoulder and upper back strength, enhances posture, and contributes to a well-rounded upper body. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Bent-Over Dumbbell Reverse Fly in your strength training routine.
The Bent-Over Dumbbell Reverse Fly primarily targets the rear deltoids and upper back muscles.
Bent-Over Dumbbell Reverse Fly – how to perform
- Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Step 2: Hinge at the hips, keeping your back flat and chest up, until your torso is almost parallel to the ground.
- Step 3: Maintain a slight bend in your knees and ensure your back remains in a neutral position.
- Step 4: Let the dumbbells hang straight down, fully extending your arms toward the floor.
- Step 5: Initiate the movement by raising both arms laterally to the sides, squeezing your shoulder blades together.
- Step 6: Lift your arms to shoulder height or slightly above, forming a “T” shape with your body.
- Step 7: Slowly lower the dumbbells back to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the rear deltoids and upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep a slight bend in your elbows to reduce stress on the joints.
- Maintain a neutral spine and avoid rounding your shoulders.
- Engage your core muscles for stability throughout the movement.
- Control the speed of the exercise to maximize muscle engagement..
Variations
- Single-Arm Bent-Over Dumbbell Reverse Fly: Perform the exercise one arm at a time for increased focus and balance.
- Paused Reps: Introduce a brief pause at the top of each repetition for increased time under tension.
- Incline Bench Dumbbell Reverse Fly: Perform the exercise on an incline bench for a different angle of engagement.
- Reverse Grip Bent-Over Dumbbell Reverse Fly: Perform the exercise with a reverse grip for a different emphasis on the rear delts.