Seated 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. Grab a the set of dumbbells you want to use and sit on the end of a flat bench with your knees together.
  2. Place the dumbbells between your feet and the end of the bench.
  3. Lean over until your chest is resting on your thighs (or as far as you can go).
  4. Grasp the dumbbells with your palms facing inward and pick them up of the floor. This is the starting position for the exercise.
  5. Keeping your arms slightly bent and rotating at the shoulders only, slowly raise the dumbbells up following a semi-circle path.
  6. Raise them as high as they can go, and squeeze your shoulder blades together.
  7. Pause, and then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

​Exercise Tips:

  1. Try not to use too much momentum to move the weight up.
  2. For added intensity, always pause at the top of the movement and squeeze your shoulder blades together.
  3. Do not let the dumbbells touch at any point during the exercise.

14 Comments+ Post Comment

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Posted Wed, 11/12/2014 - 08:44
Max Roegiest

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?

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

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

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

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

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

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

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Posted 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. :(

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Posted 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.

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Posted 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"

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Posted 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.

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Posted 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.


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Posted 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.

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Posted 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.

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Posted 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

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Posted 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.

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Posted 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.