How to Do Bent Over Reverse Flys With Dumbbells | Movement Breakdown

Hey, what's up, guys? Today, we're going to talk about how to do bent-over reverse flys with dumbbells. This exercise is great for targeting the rear deltoids, which are often neglected in a lot of upper-body workouts. So, let's get started.

1. So, grab a pair of dumbbells and stand with your feet shoulder-width apart.
2. Bend your knees slightly, hinge at the hips, and lean forward until your torso is almost parallel to the ground.
3. Make sure to keep your back straight and your core engaged.
4. Your arms should be hanging straight down with the dumbbells in your hands.
5. Now, lift the dumbbells up and out to the sides, keeping your elbows slightly bent.
6. Focus on squeezing your shoulder blades together as you raise the weights.
7. Hold the contraction for a second, and then slowly lower the dumbbells back down to the starting position.
8. Repeat this movement for a set of 8-12 reps, and aim for 3-4 sets in total.

You can also increase the weight as you get stronger to make the exercise more challenging.

So, that's how you do bent-over reverse flys with dumbbells.

Benefits of doing "Bent Over Reverse Flys With Dumbbells"

This exercise is great for improving your posture, strengthening your upper back, and targeting those hard-to-reach rear deltoids. And the best part is, all you need is a pair of dumbbells and a little bit of space.

What Muscles does "Bent Over Reverse Flys With Dumbbells" Works on?

In terms of the muscles worked, bent-over reverse flies with dumbbells primarily target the rear deltoids, which are the muscles located at the back of the shoulders. The exercise also engages the rhomboids, traps, and erector spinal muscles.

Comparison of Dumbbells and Kettlebells for Bent Over Reverse Flys With Dumbbells

• Handle design

Dumbbells have straight handles, while kettlebells have curved handle that is thicker in the middle and narrower on the ends. This design allows for a more comfortable grip and better control during exercises.

• Range of motion

Kettlebells are designed for swinging and throwing movements, which require a larger range of motion compared to dumbbell exercises. As a result, kettlebells can improve flexibility and mobility more effectively.

• Weight increments

Dumbbells typically come in smaller weight increments, such as 2.5-pound or 5-pound increments, while kettlebells are available in larger weight increments, such as 10-pound or 20-pound increments. This makes it easier to increase the weight with kettlebells but can also make it more challenging to progress with smaller increments.

• Exercise variety

Dumbbells are more versatile and can be used for a wider range of exercises, including isolation exercises like bicep curls and tricep extensions. Kettlebells are better suited for full-body, compound movements like swings, snatches, and Turkish get-ups.

• Muscle activation

Due to their design and weight distribution, kettlebells activate more muscle groups than dumbbells. For example, a kettlebell swing engages the glutes, hamstrings, core, and back muscles, while a dumbbell curl primarily targets the biceps.

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Want more guidance? Check out our Weekly Dumbbell Workout #1.

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