Bent Over Dumbbell Reverse Fly Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull (Bilateral)
  • Beginner
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the desired weight from the rack then take a few steps back into an open area.
  2. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
  3. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  4. Slowly lower the dumbbells back to the starting position under control.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the ribcage.
  2. Keep the abs braced and don’t arch the back at the top of the movement.
  3. If you can’t hinge to 90 degrees, then hinge as far as comfortably possible while completing the exercise. Or, you could also take a seated position to complete the exercise as well.
  4. If you experience shoulder pain during the movement then it may be beneficial to rotate the dumbbells until the thumbs are pointing away from one another and the palms are facing forward. This is also known as a supinated grip and will externally rotate the shoulder.
  5. Don’t jut your head forward during the movement - this about stimulation for a small muscle group. Focus during the movement and don’t just rely on momentum.
  6. Allow the arms to move freely but don’t lock out the elbows.

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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 ????