Dumbbell Bent Over Reverse Fly
The Dumbbell Bent Over Reverse Fly is an isolation exercise designed to target the posterior deltoids and upper back muscles. By hinging at the hips and lifting weights laterally, this movement helps improve posture, shoulder health, and upper back stability.
Since the posterior deltoids are small muscles that fatigue quickly, maintaining strict form is critical to avoid compensating with momentum or the lower back. The AI coaching app analyzes your RPE and rep performance in real-time to ensure you are using a weight that stimulates the rear delts without compromising your lumbar spine. Additionally, if your recovery data shows high lower-back fatigue from previous leg days, the system can recommend supported variations to reduce spinal loading while keeping your training on track.
Form Cues
- Hinge at your hips until your torso is nearly parallel to the floor.
- Maintain a neutral spine with a slight bend in your knees throughout the set.
- Lead the lift with your pinky fingers and elbows to better isolate the rear delts.
- Squeeze your shoulder blades together briefly at the top of the movement.
- Lower the weights slowly and with control to resist gravity.
- Don't swing your torso or use momentum to jerk the weights up.
- Don't let your chest rise excessively during the lift.
- Don't lock your elbows completely; keep a soft bend to protect the joint.
- Don't shrug your shoulders up toward your ears as you lift.
Common Mistakes
- Standing too upright which shifts focus to side delts
- Using weights that are too heavy to control
- Bending elbows too much, turning the fly into a row
- Rounding the lower back due to poor core engagement
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise primarily isolates the posterior deltoids, rhomboids, and middle trapezius, which are crucial for pulling the shoulders back and counteracting slouching. Secondary engagement occurs in the erector spinae to maintain the bent-over position, while the forearms and grip strength are utilized to hold the dumbbells.
Primary
Secondary
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