Exercise guide · beginner
Bent-Over Dumbbell Reverse Fly
Bent-Over Dumbbell Reverse Fly uses dumbbells in a isolation movement that primarily trains shoulders. Use it to train the target muscles through a stable, measurable range.
- Equipment
- dumbbells
- Typical range
- 10–25 reps
- Also works
- back, core
01 · Set up
Position the dumbbells for Bent-Over Dumbbell Reverse Fly and choose a light, controllable resistance.
Stabilize the torso and begin with the arms in the exercise-specific starting position.
02 · Perform
Raise the arms along the intended path without shrugging or swinging the torso.
Stop at the highest position the shoulders can control.
Lower slowly to the start while keeping tension on the target muscles.
Coaching tips
- Keep the neck relaxed.
- Lead with the elbows.
- Lower under control.
Common mistakes
- Shrugging toward the ears.
- Swinging the torso to lift the resistance.
- Using a load that shortens the controlled range.
What it should feel like
Expect controlled effort through the shoulders, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives