Benchless Bent-Over Dumbbell Reverse Fly: how to do it right
In short: Rear delt isolation, torso bent forward, with the peak tension sought at the end of the movement, arms spread.
How to do it, step by step
- 1Bend your torso forward to about 45 degrees or more, back braced, knees slightly bent to stabilize yourself without a bench.
- 2Let the dumbbells hang under your shoulders, elbows very slightly bent and frozen.
- 3Spread your arms out to the sides, leading with the elbows, until your hands reach shoulder height.
- 4Squeeze the rear shoulder for 1 second at the top, thumbs down or neutral.
- 5Control the return over 2 to 3 seconds without dropping the weight.
- 6Keep your neck in line with your back, eyes on the floor slightly ahead.
The mistake to avoid
Don't shrug toward your ears, or your traps take over.
Other common mistakes
- Swinging your torso to throw the dumbbells up: stay still and let only the shoulder work.
- Bending then straightening the elbows like a row: lock the elbow angle from start to finish.
- Shrugging and engaging the upper traps: keep your shoulder blades down and think about leading with the elbows.
- Going too heavy and losing the contraction peak: lighten up to hold the one-second squeeze at the top.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover: it handles horizontal abduction of the shoulder. The rhomboids and mid traps come in as support to stabilize the shoulder blades, but you should try to limit them so they don't steal the work from the rear shoulder.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Band Face Pull ›
- TRX Face Pull ›
- Prone Y Raise on Floor ›
- Bent-Over Water Bottle Reverse Fly ›
- Band Rear Delt Fly ›
Frequently asked questions
How do I do this exercise?
Torso bent at 45 degrees or more, back braced, knees slightly bent to stabilize yourself. Dumbbells hanging under your shoulders, elbows very slightly bent and frozen. Spread your arms leading with the elbows up to shoulder height, squeeze for a second, then control the return.
I don't feel anything, is that normal?
You should feel the back of the shoulder. An image that helps: imagine you're pouring water out of two flasks by turning your thumbs slightly down. It points the muscle perfectly at the end of the range.
How fast should I do the movement?
Controlled spread, a one-second squeeze at the top, braked return over 2 to 3 seconds. The peak is at the end of the spread: that's where you shouldn't rush.
How do I stabilize myself without a bench?
Your stability comes from your legs and your bracing: knees bent, back flat, and fix a point on the floor slightly ahead of you. Every torso movement makes you lose the targeting, so lock it before starting the set.