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Bent-Over Reverse Fly

Bent-Over Reverse Fly trains 3 of the 18 muscle groups Full Coverage tracks: Rear delts 85%, Mid-back / traps 45%, Side delts 25%.

Accessory Level: Beginner Dumbbells Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Bent-Over Reverse Fly - Start position
Start position
Bent-Over Reverse Fly - Finish position
Finish position

How to do it

  1. Stand and hinge forward at the hips until your torso is nearly parallel to the floor, back flat.
  2. Hold a dumbbell in each hand hanging straight down, palms facing each other.
  3. Keeping a slight fixed bend in the elbows, raise both arms out to the sides.
  4. Squeeze your shoulder blades at the top, then lower slowly.
  5. Do not use your lower back to swing the weights up - if your torso rises, the set is over.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Barbell Rear Delt Row, it loads Lower back / erectors 25 points lower, Side delts 25 points higher, Biceps 25 points lower. It needs Dumbbells where the other uses Barbell. Compared with the Chest-Supported Row, it loads Mid-back / traps 45 points lower, Biceps 45 points lower, Lats 30 points lower. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

Other exercises for the Rear delts

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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