The DB Bent Over Reverse Fly is an isolation exercise primarily targeting the rear deltoids and upper back muscles. It helps improve shoulder balance, posture, and scapular stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Effectively strengthens the rear deltoids.
- Improves overall shoulder muscle balance.
- Helps promote better upper body posture.
- Enhances shoulder and scapular stability.
- Also targets the rhomboids and upper back muscles.
- Excellent exercise to balance dominant pressing movements.
- Encourages better muscle activation through controlled lightweight training.
How to perform
- Grab a pair of light dumbbells and stand with your feet shoulder-width apart.
- Hinge at the hips to lean your torso forward while maintaining a neutral spine.
- Let your arms hang directly beneath your shoulders with palms facing each other.
- Brace your core and keep your shoulder blades stable.
- Raise both dumbbells out to the sides in a controlled motion until they reach torso level.
- Focus on contracting the rear deltoids without using momentum.
- Pause briefly at the top position.
- Slowly lower the dumbbells back to the starting position.
FRONT VIEW
BACK VIEW
Back
Tertiary
Upper Back
Primary
Anterior Deltoid
Primary
Rotator Cuff
Primary