Dumbbell Bent-Over Reverse Fly to Hammer Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Bent-Over Reverse Fly to Hammer Curl

Step by step instructions, muscle activation and variants for the Dumbbell Bent-Over Reverse Fly to Hammer Curl.

MediumBicepsRear shoulders

About this exercise

The Dumbbell Bent-Over Reverse Fly to Hammer Curl is a two-part dumbbell combo performed entirely in a hip-hinged, bent-over position — you stay leaned forward the whole set rather than standing up between movements. From the forward lean you first raise both dumbbells out and back to shoulder height for a rear-delt reverse fly, then let them hang and curl them up with a neutral hammer grip. Staying hinged keeps constant tension on the rear deltoids, upper back, and biceps.

How to Perform

  • Hold a dumbbell in each hand and stand with feet about hip-width apart, knees slightly bent
  • Hinge forward at the hips until your torso is angled toward the floor, letting the dumbbells hang beneath your shoulders with a neutral grip and your back flat
  • Keeping a slight bend in the elbows, raise both dumbbells out and back until your arms reach shoulder height — the reverse fly — and squeeze the rear deltoids
  • Lower the dumbbells back to the hanging position under control
  • Staying bent over, curl both dumbbells up toward your shoulders with palms facing each other — the hammer curl
  • Lower the dumbbells back down to the hanging start position
  • Repeat the fly-then-curl sequence, keeping your torso hinged and back flat throughout

Muscle Activation

Primary
BicepsRear shoulders
Secondary
Outer forearmMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Bent-Over Reverse Fly to Hammer Curl

The Dumbbell Bent-Over Reverse Fly to Hammer Curl 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.

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