Bent-Over Dumbbell Reverse Fly

Steps

1. 01

   Hold a light dumbbell in each hand, feet hip-width, knees slightly bent; hinge at the hips until the torso is close to parallel with the floor (at least 45 degrees over), back flat, eyes on the floor.

2. 02

   Let the arms hang straight down under the shoulders, elbows slightly bent and fixed, palms facing each other, shoulders relaxed and down.

3. 03

   Exhale and raise the dumbbells out to the sides from the shoulder, elbows leading slightly, until the upper arms are level with the torso and about parallel to the floor; squeeze between the shoulder blades at the top.

4. 04

   Pause 1 second, then inhale and lower under control to the start; the torso angle stays exactly the same throughout.

5. 05

   Go lighter rather than heavier; if the lower back bothers you, rest the forehead on an incline bench for the supported version.

Common mistakes

• Not hinging over far enough, so the torso is nearly upright and it becomes a lateral raise.
• The torso rising with each rep, swinging the weight with the lower back.
• Bending the elbows a lot and pulling the dumbbells back, turning it into a row.
• Rounded back with the head hanging down.

Before logging, know the load basis

This exercise is logged as:

Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.