Main muscle
Supporting
Beginner
Bent-over dumbbell reverse fly
Bent over, the dumbbells rise out to the sides, for the rear shoulders.
- Works
- Rear shouldersUpper back
- Equipment
- Dumbbells
How to do it
- 1Hold a dumbbell in each hand and bend forward at the hips with a flat back, knees slightly bent.
- 2Let the dumbbells hang under your shoulders, palms facing each other, elbows slightly bent.
- 3Raise your arms out to the sides until they're level with your back.
- 4Lower them slowly.
Coach's tips
- Use light dumbbells. Lead with your elbows and don't swing your body.
Dumbbells taken? Do this instead
Same muscles, different equipment. Closest match first.