Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Seated Bent Over Dumbbell Reverse Fly Overview

The seated bent over dumbbell reverse fly is a dumbbell reverse fly variation and an exercise used to strength then rear deltoids.

The rear deltoids are a smaller muscle group of the shoulder and upper back. They are heavily involved in maintaining proper posture and strengthening them by using exercises such as the seated bent over dumbbell reverse fly can help keep you injury free.

Seated Bent Over Dumbbell Reverse Fly Instructions

  1. Secure a flat bench and select the desired weight from the rack.
  2. Sit in an upright position and then hinge forward from the hips.
  3. Allow the arms to hang straight down from the shoulders with a neutral grip and dumbbells behind your calves.
  4. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
  5. Slowly lower the dumbbells back to the starting position under control.
  6. Repeat for the desired number of repetitions.

Seated Bent Over Dumbbell Reverse Fly 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. 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 is 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.
Max Roegiest
Posted on: Wed, 11/12/2014 - 08:44

When I do this exercise, I manage to get my back straight enough so it doesn't hurt my lower back, but everytime I 'fly' upwards I can hear a small crackling kind of noise in my right shoulder. Should I be worried and change exercise?

Posted on: Thu, 04/17/2014 - 10:41

hi guys would tell me please how many minutes to rest after every reps.

Posted on: Fri, 01/31/2014 - 12:57

I excelerated from 16oz to kegs and notice gains all over and having a blast while doing it!

Posted on: Mon, 10/14/2013 - 12:59

Any alternative for this? I heard that dips are, but not so sure...

Posted on: Sun, 07/16/2023 - 08:30

No dips are not an alternative to these. Dips work really different muscle group. Usually chest or try not rear delphin back.

Posted on: Mon, 09/09/2013 - 10:04

I get some painful popping in my left shoulder when I start pushing myself on this lift. Not sure what's going on. :(

Posted on: Sun, 07/07/2013 - 13:45

If this is giving you back pain it can be substituted with another exercise. I laid face down on a short bench (head over the end) angled about 30 degrees. Same angle as shown and the same movement. I think it will work as well as this.

Posted on: Fri, 12/07/2012 - 10:32

i am doing dough's 5 day workout and i like to know what pounds to use for dumbbell rear delt fly my current weights is 174 lb and height is 5'6"

Posted on: Mon, 08/15/2016 - 02:23

So. It doesnt matter what weight or height you are, you just need to be able to do enough reps to where its tough. Dont go to total muscle failure. Just enough so that you could pump another rep if you wanted to. Find the weight where this applies.

Posted on: Mon, 09/17/2012 - 20:04

I dont do this one in this manner. I have a long frame and my lower back just wont take it. I lower and reverse my preacher rest to put my chest against which takes the lever load off my back. As for the weight question above. What I have found is everything you read is merely a suggestion when it comes to weight and reps. You have to figure out what works for you in both areas. I had poor gains until I got out of the box and just focused on what was giving me good solid burns and pumps. It takes time and can be quite frustrating at times as well but spend the time to figure it out and the payback will be good gains and quality workouts. Just my two cents.


Posted on: Tue, 08/14/2012 - 17:33

I understand each exercise as I watched the video's, but there was no mention of the amount of weight to use. Could you inform me of this. Thanks. Ken.

Posted on: Thu, 08/30/2012 - 17:29

The amount of weight that you want to use solely depends on what your are trying to achieve. For muscle growth many suggest heavy weights with lower reps (6 to 12) I usually do 10 but of course it is always good to change it up a bit and "shock your muscles" with triple or even drop sets on occasion. If you are not striving to bulk up but keep a fit built structure many recommend higher reps 15-20 with lighter weights. I cannot necessarily recommend how heavy of weight you should start off with because that all depends on your current strength, overall body goals ect. Just feel it out, start low and if you feel the weights or too low and you are not getting a good enough "burn" then increase your weights. Hope this helps.

Posted on: Tue, 07/17/2012 - 22:51

When I lean over as far as I can go, is my back supposed to be straight. If not, then why does my lower back hurt after I lift the dumbbells but not with the other exercises. thanks

Posted on: Mon, 07/30/2012 - 14:14

Your torso should be nearly parallel to the floor ( although you shouldnt be as far bent over as to be kissing your knees) however your back should remain straight. I also recommend keeping your abdominal muscles tight throughout the exercise, this should prevent you from having any unnecessary pressure on your lower back. Make sure to do the exercise slowly and watch yourself in the mirror during the exercise to make sure you are keeping good posture. If this is still hurting your lower back I recommend you do an alternative exercise as there are several different shoulder exercises that are just as efficient.

Posted on: Fri, 10/26/2012 - 15:10

Try using an adjustable bench, set it at about halfway (where you would have it for inclined dumbbell presses), then lay on the bench face down with your feet out behind you. It might look a little weird but it will help you keep your back straight during the exercise and isolate your shoulders more.