How to do a Dumbbell Bent Over Reverse Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Bent Over Reverse Fly
Instructions for Proper Form
Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
- Grasp a dumbbell in each hand and hold them at your sides, palms facing your legs.
- Stand with your feet hip-width apart and bend your knees slightly.
- Hinge at your hips with bent knees until your back is at a 45-degree angle.
- Your dumbbells should hang between your torso and the ground.
- Keep your core engaged, back straight, and gaze forward to maintain proper posture throughout this exercise.
- Engage your back and shoulders to raise the dumbbells to the sides.
- Hold your arms parallel to the ground, palms facing down, for a moment.
- Focus on pinching your shoulder blades together.
- Slowly return the dumbbells to the starting position, holding tension in your back.
Weight & 1 Rep Max Calculator
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Alternatives & Variations to Dumbbell Bent Over Reverse Fly
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 2,305 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Row
99.9 mSCORESWAPPED 1,252 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
3. Lat Pulldown
100 mSCORESWAPPED 731 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
4. Cable Row
99.8 mSCORESWAPPED 582 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
5. Incline Dumbbell Row
90.5 mSCORESWAPPED 547 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
6. Renegade Row
33.7 mSCORESWAPPED 366 TIMESRenegade Row is a compound exercise that primarily targets your back, shoulders, and core. The movement involves holding a plank position with a dumbbell in each hand and performing a row on each side. This exercise adds instability from the plank, forcing you to engage your core for stability while performing the rows. It's great for developing overall strength and functional fitness.
7. Prone W's
1.3 mSCORESWAPPED 298 TIMESProne W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.
8. Machine Row
95.6 mSCORESWAPPED 293 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
9. Bent Over Barbell Row
97.1 mSCORESWAPPED 286 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
10. Machine Reverse Fly
68.9 mSCORESWAPPED 255 TIMESMachine Reverse Fly is an isolation exercise that primarily targets your shoulders, and more specifically your posterior deltoids (back of your shoulder). Using a machine restricts your range and adds stability to the movement. In addition, this machine will often place you in a more comfortable seated position compared to many other reverse fly variations.