Bent-over reverse dumbbell fly

Dumbbells

Also called bent over rear delt fly, dumbbell rear delt fly, reverse dumbbell fly

Bent-over reverse dumbbell fly, start positionBent-over reverse dumbbell fly, end position
Images: Free Exercise DB (public domain)
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Hinge forward with the dumbbells hanging, then raise the arms out to the sides in a wide arc, squeezing the rear shoulders.

  1. Slight bend in the elbows
  2. Lead with the elbows
  3. Light load, slow lowering

Movement

Pattern
Rear delt raise
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
Dumbbells

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Ratings

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