Exercise guide
Bent Over Dumbbell Reverse Fly
The Bent Over Dumbbell Reverse Fly targets the rear shoulders and upper back from a hinged position. The arms travel outward in a wide arc while the torso stays still. The middle back and traps assist the rear delts in controlling the shoulder blades.
Training context
Before adding the Bent Over Reverse Fly
The exercise can follow rows and presses as focused rear-shoulder work. It usually requires lighter dumbbells than a row because the arms remain farther from the body.
Set the hip hinge before beginning and use a load that does not force the torso to rise. A supported version may be preferable when holding the bent-over position becomes the main limitation.
Technique overview
Move the arms outward, not backward
Hinge forward with a dumbbell in each hand and let the arms hang below the shoulders. Raise the weights out to the sides while keeping a slight bend in the elbows. Pause around shoulder height, then lower under control. Avoid shrugging or pulling the elbows toward the hips like a row.
Treat this as an overview and use a range, pace, and setup you can control.