Bent-over reverse fly
Also called rear delt fly, reverse dumbbell fly
- Works
- Back of the shoulder · posterior deltoid
- Upper back · trapezius and rhomboids
- Needs
- Dumbbells
Setup
Stand with feet hip-width apart. Lean forward from the hips with a flat back and slightly bent knees. Hold light dumbbells below your chest, palms facing each other.
Steps
- Keep a small bend in your elbows.
- Lift the dumbbells out to the sides.
- Stop when your arms are level with your back.
- Lower them slowly.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
Behind your shoulders and between your shoulder blades.
Common mistakes
- Standing up as you lift.
- Using weights so heavy that you swing.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.