Bent Over Chest Fly Guide: Build Rear Delts and Back
Master the bent over chest fly (reverse fly) with our step-by-step guide to improve posture, shoulder health, and upper body definition.
How to Perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip.
- Hinge forward at the hips until your torso is nearly parallel to the floor while maintaining a slight bend in your knees.
- Let your arms hang directly beneath your shoulders with your elbows slightly flared but not locked out.
- Raise both weights out to the sides in a wide arc by squeezing your shoulder blades together.
- Stop the movement once your elbows are level with your shoulders or slightly above your torso.
- Lower the dumbbells back to the starting position under control to maintain tension in the muscles.
- Keep your neck neutral by looking at a spot on the floor a few feet in front of you throughout the set.
Common Mistakes
- Using excessive momentum to swing the weights up
- Rounding the lower back instead of maintaining a flat spine
- Tucking the chin to the chest or looking too far upward
- Selecting weights that are too heavy for proper form
Muscles Worked
Primary movers
- Rear Deltoid
Stabilizers
- Rear Deltoids
- Trapezius
- Rhomboids
- Triceps
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Rear Deltoid · Shoulders