Shoulders
Bent-Over Reverse Fly
A precise isolation movement designed to build muscle definition and improve shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.