How To Do Bent Over Reverse Dumbbell Fly and Tips

Looking to tone and strengthen your upper back and shoulders? The reverse fly dumbbell exercise is a great option to add to your workout routine.

This exercise targets your rhomboids, rear deltoids, and traps, helping to improve posture.

However, to get the most out of this exercise, it’s important to use proper form and technique.

In this blog post, we’ll provide a step-by-step guide on:

  • What is dumbbell reverse fly
  • How to perform the reverse fly dumbbell exercise
  • Its best variations, precautions
  • How to incorporate it into workout routine.

What Is Dumbbell Reverse Fly

Reverse dumbbell fly, is an isolation exercise that increases deltoid muscle definition and strength.

It primarily works the upper back muscles, specifically the rhomboids, rear deltoids, and traps.

The exercise helps to improve posture, increase upper back and shoulder strength.

A strong upper back will not only help you look better and shape your body, but will also help you avoid back problems in the future.

It is recommended to start this exercise with a lightweight weight while you learn the proper technique.

Once you are sure you are using proper form, you can add on more weight.

Muscles Worked During Reverse Dumbbell Fly

The reverse dumbbell fly is a great exercise for targeting the muscles in your upper back, shoulders, and arms.

The primary muscles worked during the reverse dumbbell fly are:

  1. Rear deltoids
  2. Rhomboids
  3. Trapezius

In addition to the primary muscles, the reverse dumbbell fly also engages several secondary muscles, including the:

  1. Rotator cuff muscles
  2. Biceps
  3. Forearms
  4. Lateral deltoid,
  5. Infraspinatus
  6. Teres minor, teres major.
Muscles Worked During Reverse Dumbbell Fly

Bent Over Reverse Dumbbell Fly

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.

Bent Over Reverse Dumbbell Fly

How To Do Bent Over Reverse Dumbbell Fly

  1. Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor.
  2. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
  3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
  4. 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 Reverse Dumbbell Fly

Adding variations to the reverse fly dumbbell exercise is important because they can add variety to your workout routine, target different muscles, and challenge your body in new ways.

It helps prevent plateaus in your progress and continue to see improvements.

Some variations may be more appropriate for individuals with specific needs or limitations.

For example, the standing reverse fly can be done without a bench, making it more accessible for people who don’t have this equipment.

The bent-over reverse fly, on the other hand, places more emphasis on the lower traps and can be a great option for those looking to specifically target this muscle group.

There are many variations of the dumbbell reverse fly, which are more challenging when done with one arm and head supported.

1. Seated Dumbbell Reverse Fly

Seated dumbbell reverse flys are a highly effective exercise for targeting the rear deltoids, as well as the upper back muscles.

This exercise is easy to perform and requires only a set of dumbbells and a bench or chair.

With consistent practice, the seated dumbbell rear fly can help improve your posture, increase shoulder stability and mobility, and create a more defined, toned upper body.

Seated Dumbbell Reverse Fly

How To Do Seated Dumbbell Reverse Fly

  1. Sit on the bench or chair with your feet firmly planted on the ground.
  2. Hold a dumbbell in each hand with your palms facing inward.
  3. Lean forward and let the dumbbells hang at arms length below your shoulders.
  4. Next, take a deep breath and lift the dumbbells to your sides, keeping your elbows slightly bent.
  5. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of reps and sets.

Tips

  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.
  • Be sure to keep your core engaged to avoid strain on your lower back.

2. Incline Dumbbell Reverse Delt Fly

The incline dumbbell rear delt fly is an exercise that works the shoulders and especially the posterior deltoids. 

This exercise targets such small muscles, that’s why it is usually performed with lightweight for high reps (10–15 reps).

It provides many other benefits, such as it makes shoulders bigger, more balanced, and healthier.

Incline Dumbbell Reverse Delt Fly

How To Do Incline Prone Dumbbell Reverse Delt Fly

  1. Set up an incline bench at a 45-degree angle and grab a pair of dumbbells.
  2. Lie facedown on the bench with your chest against the pad and feet flat on the floor.
  3. Hold the dumbbells so that they hang straight down from your shoulders.
  4. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
  5. Hold for a moment at the top of the motion before slowly lowering the weights back down to the starting position.

Tips

  • Do not lift backward or forward.
  • Set a bench at about 30–45 degrees inclined.
  • Keep form strict to isolate the rear delts.

3. 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.

Head-Supported Bent Over Reverse Dumbbell Fly

How To Do Head-supported Bent Over Reverse Dumbbell Fly

  1. 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.
  2. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
  3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
  4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
  5. 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.

4. One Arm Dumbbell Bent over Reverse Fly

One Arm Dumbbell Bent Over Reverse Fly is a strength exercise that works your traps and rear deltoids.

When done properly, the move can effectively target the neck, shoulders, upper back, and upper body.

One Arm Dumbbell Bent Over Reverse Fly

How To Do One Arm Dumbbell Bent over Reverse Fly

  1. Holding a dumbbell in one hand, bend at the hips and knees until your torso is parallel to the floor.
  2. 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).
  3. Keeping your elbow slightly flexed, raise the dumbbell directly out to the side until the dumbbell is level with the height of your shoulders
  4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
  5. 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.

Common Mistakes

It is important to avoid these common mistakes in order to perform this exercise safely and effectively.

1. Rounding the Back

To prevent stress on your lumbar spine while performing the reverse fly, it’s important to avoid rounding your back.

This can be corrected by maintaining proper body positioning, including keeping your core tight, chin tucked, and back straight.

2. Using too much weight

If you can’t perform a full range of motion during the reverse fly, you may be lifting too heavy of a weight.

Too much weight can make you use momentum instead of the muscles you want to work, which can lead to ineffective results.

This can also lead to strain and discomfort in your shoulders, back, and neck.

3. Raising the arms too high

Raising your arms too high can cause your shoulders to roll forward, putting strain on the neck and shoulder joints.

4. Dropping the head

Dropping your head can cause unnecessary strain on your neck and shoulder muscles.

5. Flaring the elbows

Flaring your elbows out to the side can place stress on the shoulder joint and lead to injury. Keep your elbows slightly bent and close to your body throughout the exercise.

How To Incorporate Reverse Fly Into Your Workout Routine

Reverse flies are a great exercise to incorporate into your shoulder workout routine.

Here are some tips for adding this exercise to your workouts:

1. Add Optimum No Of Sets And Reps:

A good starting point is to perform 3–4 sets of 8–12 reps.

However, you can adjust the number of sets and reps according to your fitness level and goals.

2. During Workout Splits.

You can perform dumbbell reverse fly as part of an upper body or during Push Pull Leg workout Split.

3. Frequency

You can do dumbbell delt flys once or twice a week.

However, it is important to allow your muscles to recover between workouts in order to maximize results.

I. During Shoulder Workout

S.NOExerciseSetsReps
1Seated Dumbbell Shoulder Press3-48-12
2Standing Dumbbell Lateral Raise3-410-15
3Reverse Fly310-12
4Front Plate Raise312-15
5Upright Row310-12

II. During Pull workout Split

S.NOExerciseSetsReps
1Pull-Ups3-48-10
2Bent Over Barbell Rows3-48-10
3Bent Over Reverse Fly310-12
4Bicep Curls (with dumbbells or barbell)312-15
5Hammer Curls310-12
6Cable Face Pulls312-15

III. During upper body workout

S.NOExerciseSetsReps
1Bench Press (with barbell or dumbbells)3-48-10
2Seated Dumbbell Shoulder Press3-48-12
3Reverse Fly3-410-12
4Lat Pulldowns (with machine or bar)3-410-12
5Cable Tricep Pushdowns312-15
6Bicep Curls (with dumbbells or barbell)312-15

FAQs

Is dumbbell reverse fly effective?

Yes, dumbbell reverse fly is an effective exercise for targeting the muscles of the upper back and shoulders, particularly the rear deltoids, rhomboids, and traps.

It can help improve upper body strength and posture.

Why is reverse fly so hard?

The reverse fly can be challenging because it targets the often-neglected muscles of the upper back and shoulders, which may not be as strong as other muscles.

It also requires proper form and control to engage these muscles effectively, which may take time and practice to develop.

Do reverse flies work lats?

Reverse flies primarily work the muscles of the upper back and shoulders, including the rear deltoids, rhomboids, and traps.

Although the lats are not the primary muscle targeted during the reverse fly, they may be indirectly engaged as stabilizers during the movement.

Can the reverse dumbbell fly help improve posture?

Yes, the reverse dumbbell fly can help improve your posture by strengthening the muscles in your upper back, which helps support proper alignment of the shoulders and spines.

Can beginners do the reverse dumbbell fly exercise?

Yes, beginners can do the reverse dumbbell fly exercise.

But it’s important to start with lighter weights and focus on good form.

Takeaways

Now that you know a few variations for your reverse dumbbell fly, you should 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.

Leave a Comment