Dumbbell Bent-Over Reverse Fly

oec:dumbbell-bent-over-reverse-fly

A bent-over isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells.

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Also called: Dumbbell Rear Delt Fly, Bent-Over Dumbbell Reverse Fly, Bent-Over Rear Delt Raise, Dumbbell Bent-Over Lateral Raise

How to do it

Stand with feet hip-width apart, holding a light dumbbell in each hand.
Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and soft bend in the knees.
Let your arms hang straight down below your chest with palms facing each other and elbows slightly unlocked.

Maintain a fixed, slight bend in the elbows and raise the dumbbells out to the sides in a wide arc.
Continue raising until your upper arms are in line with your torso, feeling the contraction in the rear shoulders.
Pause briefly at the peak of the movement.
Lower the dumbbells smoothly along the same arc back to the starting hanging position.

Exhale as you raise the dumbbells outward; inhale as you return to the starting position.

Swinging the torso to generate momentum.: Reduce the dumbbell weight and keep your hips and spine rigid throughout each repetition.
Excessively bending the elbows into a row.: Lock a slight elbow bend from the start and move only through the shoulder joints.
Rounding the lower back.: Hinge deeply at the hips and engage the core and spinal erectors to maintain a neutral spine.

Use light weights to protect shoulder integrity and avoid recruiting larger muscle groups like the lats.

This record: CC-BY-SA-4.0.