Bent Over Dumbbell Reverse Fly Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Beginner
  • None
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Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up for the exercise by grasping a pair of dumbbells with a neutral grip (palms facing each other) and standing with your feet around shoulder width apart.
  2. Bend slightly at the knees and bring your torso forward by bending at the waist.
  3. Keep your head up and your eyes facing forward. Each elbow should be slightly bent and the dumbbells should be directly under your chest. The dumbbells should not be touching. This is the starting position.
  4. Moving only at the shoulders, raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor. Keep the slight bend in your elbows throughout the movement.
  5. Squeeze your shoulder blades at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.
  6. This is one rep. Repeat for desired reps.

Exercise Tips:

  1. Practice good form with a light weight.
  2. Squeeze your shoulder blades and pause for a moment at the top of the movement.  
  3. Do not let the dumbbells "hang" at the bottom of the movement, but keep the tension in your arms.
  4. Focus on moving only at the shoulder. The rest of your body should be kept as still as possible and your arms should hold the same form throughout the movement. 

13 Comments+ Post Comment

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Posted Wed, 02/25/2015 - 17:42

Instead of this exercise could you do reverse fly but on a machine

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Posted Thu, 01/29/2015 - 01:12

I used this workout routine while I was deployed and I made muscle and strength gains

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Posted Thu, 11/14/2013 - 06:59
Mateo Mangubat

Sick workout! But having some issues on my shoulders, is it ok?

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Posted Mon, 09/16/2013 - 12:07

Perfect exercise for Rear Deltoids, but not a good exercise for most people because of back issues.

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Posted Mon, 09/02/2013 - 09:25

How much should I dead lift? I'm 17yo, 190cm tall and my wait is about 90kg

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Posted Wed, 11/12/2014 - 08:36
Max Roegiest

That's the wrong question. Your age, size and length are not, in any form, related to the amount of weight performed, on any exercise really. This is just a matter of experimentation, WITH GOOD FORM OF COURSE, and see what is the right weight for you.

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Posted Tue, 08/13/2013 - 06:57

Swaggy, try changing gym. Mines got tons of dumbells so although i'm this with only 65kg in each hand the gym will allow me to go up to 100 in each eventually.

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Posted Wed, 05/08/2013 - 00:05

i am probably too big for this exercise, i cant fit enough weight on the dumbbells :(

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Posted Sun, 06/22/2014 - 22:57

Trying working on your legs. ;)

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Posted Thu, 10/11/2012 - 02:24

I have had previous issues with a bad back, will this excercise risk damaging it more?

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Posted Sun, 08/12/2012 - 13:40
nathan huber

is this a better excercise than the reverse pec dec

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Posted Tue, 08/07/2012 - 21:07

The lateral raise works the lateral part of the deltoids while this works the back(posterior) of the delts.

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Posted Tue, 08/07/2012 - 13:39
mohamed luay

what is the difference between this exercise & Dumbbell Lateral Raise ????