Bent-Over Reverse Fly
Quick answer
The Bent-Over Reverse Fly mainly works the rear delts, with help from the rhomboids. Bent-over arm-opening movement that targets the rear shoulders and upper back. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lean your torso forward, back flat, knees slightly bent.
- Let the dumbbells hang under your shoulders, palms facing each other.
- Open your arms out to the sides, elbows slightly bent, up to chest height.
- Lower slowly while keeping your torso still.
Muscles worked
MainSecondary
- Posterior Deltoids
- Rhomboids
Common mistakes
- Don't stand up to throw the dumbbells up.
- Focus on spreading your hands apart rather than squeezing your shoulder blades.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Bent-Over Reverse Fly work?
Mainly the rear delts. It also works the rhomboids.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Bent-Over Reverse Fly good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
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