Step by step instructions, muscle activation and variants for the Dumbbell Bent-Over Rear Delt Fly.
The dumbbell reverse fly is a bent-over isolation exercise for the rear deltoids and upper back. Performed with the torso near horizontal, the arms are raised laterally in a wide arc to target the posterior shoulder and rhomboids.
Common mistakes content is coming soon.
The Dumbbell Bent-Over Rear Delt Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.