Bent Over Dumbbell Reverse Fly

Key Takeaways

If you’ve been on the hunt for an exercise that works wonders for your upper back and rear deltoids, look no further. The Bent Over Dumbbell Reverse Fly is here to save the day! Within the fitness world, this exercise has gained immense popularity and for good reason. Not only will it give your upper body a fantastic workout, but it’s also beginner-friendly. So, are you pumped to get started? Let’s dive right into the what, why, and how of this incredible exercise. By the end of this guide, you’ll be ready to rock those “Bent Over Reverse Flies” like a pro!

The Bent Over Dumbbell Reverse Fly Breakdown

Why Should You Do It?

  1. Muscle Targeting: The Bent Over Dumbbell Reverse Fly primarily works the rear deltoids but also engages the rhomboids and traps. Feel that burn in your upper back and shoulders? That’s the magic of this move!
  2. Improvement in Posture: Regularly including this in your workout can help in counteracting the slouched posture we often get from desk jobs.
  3. Functional Fitness: Beyond aesthetics, this move helps in activities where you need to pull, lift, or reach behind you.

How to Execute the Bent Over Dumbbell Reverse Fly

  1. Starting Position: Stand with feet shoulder-width apart. Hold a dumbbell in each hand in front of you.
  2. Bent Over Posture: Bend forward from your hips (not your waist), keeping your back straight and nearly parallel to the floor. Let the dumbbells hang straight down, palms facing each other.
  3. The Fly Movement: Keeping your arms slightly bent, raise the weights out to the sides until they’re in line with your body. Imagine squeezing a pencil with your shoulder blades.
  4. Return to Start: Lower the dumbbells back down with control to the starting position.
  5. Repetitions: For beginners, start with 2 sets of 10 reps, gradually increasing as you get stronger.

Tips to Perfect Your Form

  1. Keep Your Core Engaged: This provides stability and protects your lower back.
  2. Avoid Using Momentum: It’s easy to swing the weights, but using controlled movement ensures you’re working the intended muscles.
  3. Eye on the Spine: Ensure your spine remains neutral throughout the movement.
  4. Start Light: Especially if you’re new to the “Bent Over Fly”, begin with lighter weights to perfect your form before increasing.
  5. Breathing is Key: Exhale as you raise the dumbbells, and inhale as you lower them.

Diving Deeper: The Science Behind the Move

When you incorporate the “Bent Over Reverse Flies” into your routine, you’re making a choice to strengthen your posterior chain. The rear deltoids, often overlooked in many workouts, are crucial for balanced shoulder development and function. Not only does this exercise provide aesthetic benefits like that coveted V-shaped back, but it also aids in functional movements outside the gym. Think of activities like rowing, rock climbing, or even simply pulling open a heavy door.


  1. What muscles do the Bent Over Dumbbell Reverse Fly target?
    The primary target is the rear deltoids. However, it also engages the rhomboids and traps.

2. Can beginners attempt the Bent Over Reverse Fly?
Absolutely! Just ensure you start with lighter weights and prioritize form.

3. How often should I incorporate the Bent Over Fly into my routine?
2-3 times a week is sufficient, ensuring you have rest days in between for muscle recovery.

4. What can I do if I don’t have dumbbells?
You can use resistance bands or even household items like water bottles or bags of rice.

5. Is the Bent Over Dumbbell Reverse Fly the same as a face pull?
No, while both target the rear deltoids, they involve different movements and equipment.

6. What’s the difference between the “Bent Over Fly” and the “Bent Over Reverse Fly”?
They’re essentially the same. The “reverse” often emphasizes the posterior movement.

7. I feel a strain in my lower back while doing it. What am I doing wrong?
Ensure you’re bending from the hips, keeping the core engaged, and the back straight. If the strain persists, consult a fitness professional.

8. Can this exercise help in rehabilitating shoulder injuries?
It can aid in strengthening the rear deltoids, but always consult a physiotherapist before including it in a rehabilitation routine.

9. Do I need a lot of space for this exercise?
Not necessarily. Just ensure you have enough room to extend your arms fully on each side.

10.. How can I make the exercise more challenging?
Increase the weight, add more repetitions, or slow down the movement for increased time under tension.

If you’re keen on diving even deeper, AH7 offers a plethora of resources and guides. The Bent Over Dumbbell Reverse Fly is just the tip of the fitness iceberg! So why wait? Start today and pave the way for a stronger, healthier you. Cheers to those gains!

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