Full exercise libraryBeginner
Bent-Over Dumbbell Reverse Fly
Direct rear delt work. Balances pressing dominance and improves shoulder posture.
Rear deltsDumbbells
How to perform
- 1.Hinge with a flat back, dumbbells under the chest
- 2.Raise arms out to shoulder height, elbows slightly bent
- 3.Pause at the top, lower under control
Common mistakes
- Using torso momentum instead of the rear delts
- Going too heavy and losing range of motion
Tips
- Start light — the rear delt responds to quality, not load
Limitations
Use caution with issues in: lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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