Fysiqal

Isolation · Intermediate

Bent-Over Reverse Fly

Isolation isolation exercise using dumbbell.
Bent-Over Reverse Fly demonstration (no audio).
Movement pattern
Isolation
Difficulty
Intermediate
Equipment
Dumbbell
Mechanics
Isolation
Sides
Bilateral
Main plane
Transverse

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How to do the Bent-Over Reverse Fly

Cues reviewed by Kwabena Osei on

Setup

Hinge forward at your hips until your torso is close to parallel to the floor, dumbbells hanging straight down, a slight bend in your elbows.

  1. Raise the dumbbells out to your sides, squeezing your shoulder blades together at the top -- this is horizontal abduction, the key action for training the rear delts.

  2. Keep your torso angle fixed throughout the set -- don't stand up to help move the weight.

  3. Lower under control back to the start.

Common mistakes

  • Standing up progressively as the set gets hard instead of holding the hinge position.

  • Using momentum to swing the dumbbells up instead of a controlled raise driven by the rear shoulder.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, high emphasis); Infraspinatus (synergist, moderate emphasis); Teres minor (synergist, moderate emphasis); Teres major (synergist, low emphasis)

  • Scapula retractionsecondary action

    Rhomboids (synergist, moderate emphasis); Trapezius (synergist, moderate emphasis); Trapezius (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.