Dumbbell Bent Over Reverse Fly
10 reps
Hinge forward and raise the dumbbells out to your sides, squeezing your shoulder blades.
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Dumbbell Bent Over Reverse Fly
An isolation move that targets the rear delts, the muscles on the back of the shoulder. Using dumbbells stops a stronger side from taking over, and the bent-forward torso position isolates the rear delts while bringing the upper back into play. Useful for balancing out all the pressing most people do.
How to do it
- 1
Hold a dumbbell in each hand at your sides, palms facing your legs.
- 2
Stand with feet hip-width apart and knees slightly bent.
- 3
Hinge at the hips until your back is at about a 45-degree angle, dumbbells hanging beneath you.
- 4
Keep your core tight, back flat, and gaze forward.
- 5
Raise the dumbbells out to the sides until your arms are parallel to the floor, palms down.
- 6
Squeeze your shoulder blades together at the top, then lower the weights back down slowly under tension.