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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

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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