Dumbbells · Isolation
Bent-over reverse fly
Bent-over reverse fly mainly works your rear shoulders and upper back. It also helps your lats.
Step by step
- Lie chest down on the incline bench, dumbbells hanging, palms facing.
- Keep a slight bend in your elbows and sweep the weights out.
- Squeeze your shoulder blades, then lower slowly.
What you should feel
A squeeze in the back of your shoulders and between your shoulder blades. Your neck and lower back should not strain.
Common mistake
Shrugging and using momentum; keep shoulders down and use lighter weights.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Reverse pec deckRear shouldersQuestions
What muscles does the bent-over reverse fly work?
Bent-over reverse fly mainly works your rear shoulders and upper back. It also helps your lats.
Can I do the bent-over reverse fly at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the bent-over reverse fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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