Bent-Over Dumbbell Reverse Fly

Explore bent-over dumbbell reverse fly in 3D. Focus: Posterior deltoid, Rhomboids, Trapezius.

Dumbbells

Setup

Bend the knees slightly and hinge at the hips while keeping the back neutral.

Exercise guide

1. Controlled return

   Lower the arms slowly while maintaining a slight bend in the elbows.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Raise the arms sideways to about shoulder height without shrugging or swinging the torso.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.