How to do a Dumbbell Bent Over Reverse Fly
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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
Average Dumbbell Bent Over Reverse Fly standards by male, female, weight, age and height
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Alternative Exercises to Dumbbell Bent Over Reverse Fly
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 2,104 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 1,126 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 594 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.
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4. Incline Dumbbell Row
90.5 mSCORESWAPPED 476 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.
5. Cable Row
99.8 mSCORESWAPPED 461 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.
6. Prone W’s
1.3 mSCORESWAPPED 319 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.
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7. Machine Row
95.6 mSCORESWAPPED 239 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.
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8. Straight-Arm Pulldown
81.4 mSCORESWAPPED 235 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
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9. Renegade Row
33.7 mSCORESWAPPED 231 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.
10. Kettlebell Row
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