Strength Training · Bodybuilding
Seated Bent-Over Dumbbell Reverse Fly
The seated bent-over dumbbell reverse fly trains the backs of your shoulders by lifting weights out to the sides while leaning forward on a bench. It also works the muscles that control your shoulder blades.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Sit near the front edge of a bench with dumbbells at your sides and your feet planted wider than hip-width.
- Hinge forward at your hips until your chest is close to your thighs.
- Let the dumbbells hang beneath your shoulders with your palms facing each other.
- Lift the weights out to your sides until your upper arms are level with your torso.
- Lower the dumbbells slowly to the hanging position.
Form cues
- Keep a soft, fixed elbow bend.
- Keep your neck aligned with your back.
- Breathe out as you lift.
Common mistakes
- Shrugging toward your earsKeep your shoulders away from your ears throughout the lift.
- Rocking your torsoUse lighter weights so your chest stays at the same angle throughout each rep.
- Turning the fly into a rowMove your arms in a wide arc rather than pulling the dumbbells toward your ribs.
Safety
Heavy weights or lifting beyond your available shoulder range can strain your shoulders. Holding a rounded lower back while bent forward may also cause discomfort as you fatigue.
- Start with a light warm-up set to check your comfortable range.
- Keep your back in its natural shape rather than slumping toward your knees.
- Stop the set if you feel sharp pain or pinching.
- Place the weights on the floor before sitting upright after your set.
Choose a chest-supported version if the bent-over position bothers your lower back, or seek advice from a physiotherapist if shoulder pain limits the movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough control to perform about two more clean reps.