Instructions for Bent Over Dumbbell Reverse Fly

To perform a set of bent over dumbbell reverse fly:

  1. Starting Position

    Grab 2 dumbbells with a neutral grip, shoulder width apart. Push your hips back while keeping your knees directly over your ankles, until your torso is as parallel to the ground as possible without losing the alignment of your trunk. Your trunk should be in a neutral position at all times.

  2. Concentric (Upward) Motion

    Start by squeezing your shoulder blades together then, keeping your arms straight, raise your arms in the air to each side until they are in line with your back. Be aware of keeping your head and trunk stable and focus on working the muscles of your back.

  3. Top position

    Pause at the top position for a 2 sec count while continuing to squeeze your shoulder blades together.

  4. Eccentric (Lowering) Motion

    Slowly lower the weight back down, under control, until the dumbbells are directly below your shoulders. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of bent over dumbbell reverse fly repetitions before resting.

This completes one set of bent over dumbbell reverse fly.