Seated Bent Over Dumbbell Reverse Fly
Targeted Muscle Groups
Primary Muscles:
- Rear Deltoids (Posterior Deltoids):
Secondary Muscles:
- Rhomboids:
- Trapezius:
- Infraspinatus and Teres Minor:
- Erector Spinae:
- Core Muscles:
Equipment Needed
- Dumbbells:
- Flat Bench or Chair:
How to Perform the Seated Bent Over Dumbbell Reverse Fly: Step-by-Step Guide
1. Setup:
Seated Bent Over Dumbbell Reverse Fly
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
3. Lift the Dumbbells:
4. Top Position:
5. Lower the Dumbbells:
6. Repetition:
Recommended Reps and Sets
- For Muscle Strength and Hypertrophy:
- For Endurance and Muscle Tone:
Pro Tips for Success
- Focus on Form:
- Engage Your Core:
- Squeeze at the Top:
- Avoid Swinging:
- Maintain a Slight Bend in Your Elbows:
Common Mistakes to Avoid
- Using Excessive Weight:
- Rounding the Back:
- Lifting Too High:
- Neglecting the Eccentric Phase:
- Leaning Back: