Alternate Seated Bent Over Dumbbell Reverse Fly

Alternate Seated Bent Over Dumbbell Reverse

Key Takeaways

The world of fitness is vast, but sometimes, it’s the unique exercises that grab our attention. Enter the Alternate Seated Bent Over Dumbbell Reverse Fly. This mouthful of a name translates to one of the most effective exercises for targeting those posterior deltoids, providing strength and tone to your upper back and shoulders. In this quick recap:

  • You’ll learn exactly how to nail this exercise even if you’re a beginner.
  • Discover which parts of your body you’ll be sculpting (Hint: It’s more than just your deltoids!).
  • Get a handful of top-notch tips to ensure you’re getting the most out of your workout session.

Alright, fitness enthusiast, let’s dive right into the thick of things!

What is the Alternate Seated Bent Over Dumbbell Reverse Fly?

You’ve probably tried the regular reverse fly. But the Alternate Seated Bent Over Dumbbell Reverse Fly? That’s taking it to the next level. This exercise primarily focuses on your posterior deltoids – the back part of your shoulders. But that’s not all! Engaging in this exercise also activates your rhomboids and traps.

Step-by-step guide to perfect the Alternate Seated Bent Over Dumbbell Reverse Fly:

  1. Find a Bench and Position Yourself: Grab a bench, sit down, and spread your feet shoulder-width apart. Make sure your feet are flat on the ground for stability.
  2. Hold Dumbbells with Proper Grip: With a dumbbell in each hand, ensure your grip is neutral.
  3. Bent Over Position: Lean forward from your waist. Aim for a 45-degree angle. Your back should be straight, not rounded.
  4. Initial Position of Arms: Start by extending your arms below, maintaining a slight bend in your elbows.
  5. Executing the Reverse Fly: Lift the dumbbells to your side, squeezing your shoulder blades together at the top. Since it’s alternate, you’ll raise one arm at a time while the other remains static.
  6. Return to Start: Slowly lower the dumbbell back to the starting position. This controlled motion ensures maximum muscle engagement.

Tips to Ace the Alternate Seated Bent Over Dumbbell Reverse Fly:

  1. Mind the Weight: Especially for beginners, start with lighter weights to master the form before progressing.
  2. No Momentum: Avoid using momentum. It’s about control, not speed.
  3. Mind the Squeeze: Really focus on squeezing those shoulder blades at the top.
  4. Stay Consistent: Like any exercise, the more frequently you do it, the more adept you become.
  5. Consult Visuals: If in doubt, look up a Bent Over Reverse Fly Alternative video tutorial.

Alternate Options and Variations:

Searching for a Reverse Fly Alternative? Consider trying the standing version or using resistance bands for a different kind of challenge.


  1. Is the Alternate Seated Bent Over Dumbbell Reverse Fly suitable for beginners?
    Absolutely! Just ensure you’re starting with a manageable weight and focusing on form.
  2. How often should I include this in my workout routine?
    2-3 times a week is optimal, giving your muscles adequate rest in between.
  3. What are the benefits of this over the regular reverse fly?
    The alternate motion allows for focused muscle engagement, potentially leading to better results.
  4. Can I do this exercise without a bench?
    Yes! A Reverse Fly Alternative is the standing version, though the seated position provides better stability.
  5. What weights should I start with?
    Start light – around 5 lbs, or even less, and progress from there.
  6. What other exercises pair well with this?
    Consider coupling this with front raises and lateral raises for a complete deltoid workout.
  7. How can I know if I’m doing it correctly?
    Initial soreness is expected, but sharp pain indicates incorrect form. Consider seeking a personal trainer’s feedback.
  8. Is there a difference between a Reverse Fly and a Rear Delt Fly?
    They’re essentially the same, focusing primarily on the posterior deltoids.
  9. Can I use resistance bands instead of dumbbells for a Bent Over Reverse Fly Alternative?
    Yes! Resistance bands offer a different resistance type, providing a good variation.
  10. Why can’t I feel my deltoids engaging?
    You might be using weights that are too heavy or not squeezing enough at the top. Adjust and try again.

So, there you have it – the Alternate Seated Bent Over Dumbbell Reverse Fly in all its glory. It’s an asset in your fitness toolkit, ready to sculpt and strengthen those upper back muscles. Remember AH7’s mantra: The best workout is the one you’re consistent with. Now, get those dumbbells and fly your way to a stronger self!


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