Bent over reverse dumbbell fly, is an exercise that increases deltoid muscle definition and strength. It will not only help you look better and shape your body, but also save your back problems down the road.”
Dumbbell Reverse delt fly exercise targets your upper back muscles and shoulder muscles, particularly the posterior deltoids, or rear deltoids, on the backside of your shoulders.
Improper form of this exercise can cause tension to be placed on your back, which can cause serious injury.
It is recommended to start this exercise with a lightweight while you learn the proper technique, and then you can add on more weight once you are sure you’re using proper form.
Bent Over Reverse Dumbbell Fly Exercise Guide
The bent over dumbbell reverse fly, also known as the bent over rear delt fly, is a great exercise to assist you in building a complete set of shoulders.
Many lifters utilize the bent over dumbbell reverse fly to target the rear delts, an often lagging muscle for many lifters alike.
Strengthening the rear delts by using the bent over reverse delt fly can lead to improved posture and a greater level of strength on other lifts.
With proper form, this bent over reverse dumbbell fly can also activate your triceps, rhomboids, infraspinatus muscle, and other scapular muscles around your shoulder blades. There are many variations of the dumbbell reverse fly that can be done with one arm and head supported.
Exercise Profile
- Target Muscle Group: Shoulders
- Exercise Type: Strength
- Equipment Required: Dumbbell
- Mechanics: Isolation
Muscles Worked During Reverse Dumbbell Fly
Primary Muscles Worked: Posterior deltoid
Secondary Muscles Worked : Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.
Execution Technique
- Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor.
- The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
- Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
- Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the desired number of repetitions.
Tips
- Do not swing the dumbbells upward. Keep your back straight and your body still.
- Your arms should be parallel to your shoulders.
- Keep strict form to isolate the rear delts.
Recommendation:
Reverse dumbbell flyes are best performed after your heavier lifts. Focus on your technique.
You should aim to complete 3-4 sets of 10-12 reps of the bent over reverse dumbbell fly. Of course, as you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself.
Best Variations of Bent Over Dumbbell Fly
Head-supported Bent Over Reverse Dumbbell Fly
The head-supported reverse dumbbell fly is also known as the head-supported bent-over dumbbell lateral raise.
To target your posterior deltoids during the head-supported reverse dumbbell fly, keep your torso horizontal. The more upright your torso is, the more emphasis you will place on your lateral deltoids instead of on your posterior deltoids.
Execution Technique
- Raise a bench to hip height and, hold a dumbbell in each hand, bend at the hips and and rest your forehead on the edge of the bench.
- The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
- Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
- Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the desired number of repetitions.
Tips
- Do not swing the dumbbells upward. Keep your back straight and your body still.
- Keep your body still. Only your arms should move.
One Arm Dumbbell Bent over Reverse Fly
One Arm Dumbbell Bent Over Reverse Fly is a strength exercise that works your traps and deltoids. It is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back, and upper body.
Execution Technique
- Holding a dumbbell in one hand, bend at the hips and knees until your torso is parallel to the floor.
- For stability, grasp something stable with your free hand. Your back should be straight and the arm with the dumbbell should be hanging straight down in front of you, with your palm facing inward (neutral grip).
- Keeping your elbow slightly flexed, raise the dumbbell directly out to the side until the dumbbell is level with the height of your shoulders
- Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Tips
- Practice good form with a light weight. Keep strict form to isolate the rear delts.
- Do not swing the dumbbells upward. Keep your back straight and your body still.
- Your arms should be parallel to your shoulders.
Takeaways
Now that you know a few variations for your bent over reverse dumbbell fly, hit the gym and try each one to get the full effect.
Don’t limit yourself to variations on this exercise, either. Seek new and interesting ways to perform all your staple movements so that you never get stuck waiting at the gym, never grow bored, and always keep growing.
Related Posts
- Rear Delt Fly: Muscle Worked, Benefits, Alternate
- Dumbbell Posterior deltoid exercises for Bigger Shoulder
- 25 Best Rear Delt Exercises for Mass and Strength
- Bent Over Lateral Raise: Muscle Worked, Benefits, Alternate
- 28 Best Rhomboid Exercises for Strength and Muscle
- 12 Best Back Exercises and Workout for Mass & Strength
