How to do Bent-Over Dumbbell Reverse Fly

Bent-Over Dumbbell Reverse Fly is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: back. Equipment: dumbbell, cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set your feet shoulder-width apart, slightly bend your knees, and hinge forward at the hips to bring your torso toward the floor.
2. Keep your back flat and hold the dumbbells down with your palms facing each other.
3. Keeping your elbows slightly bent, open the dumbbells out to the sides up to shoulder height.
4. At the top, bring your shoulder blades slightly together and squeeze your rear delts.
5. Slowly lower the dumbbells back to the starting position under control.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Machine Shoulder Press, Machine Lateral Raise

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)