Dumbbell Bent Over Reverse Chest Flys
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Strength Training
Upper Body
Posterior Chain
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Incline Bench
Dumbbells
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All Levels
Overview
Dumbbell Bent Over Reverse Flys are an essential isolation exercise for the rear deltoids and upper back. This movement strengthens posture-supporting muscles, helps improve shoulder stability, and balances out pressing-heavy programs by targeting the posterior chain.
Muscles Worked
PRIMARY:
Rear deltoids
Rhomboids
Middle trapezius
SECONDARY:
External rotators of the shoulder
Core (for stabilization)
Erector spinae (isometric engagement)
STEP-BY-STEP INSTRUCTIONS
Stand with feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at the hips to bring your torso nearly parallel to the floor, keeping a neutral spine.
Let the dumbbells hang below your chest, palms facing each other.
With a slight bend in your elbows, raise the dumbbells out to your sides, squeezing your shoulder blades together.
Control the return to the starting position and repeat.
Benefits
Builds rear shoulder and upper back strength
Supports posture and shoulder health
Improves scapular control and balance in pushing vs. pulling volume
Easily modified for tempo or lighter weight to emphasize control
Pairs well with pressing movements for structural balance
COACHING CUES
Lead with the pinkies to activate the rear delts
Keep shoulders away from ears—no shrugging
Exhale as you raise, inhale as you lower
Focus on slow, controlled motion, not momentum
Neck stays neutral. Gaze at the floor slightly ahead of you
Notes
Include Bent Over Reverse Flys in your push/pull split, upper body accessory work, or injury-prevention routines. Excellent for both beginners learning shoulder mechanics and advanced athletes fine-tuning posture and performance.