Instructions for Bent Over Dumbbell Reverse Fly
To perform a set of bent over dumbbell reverse fly:
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.
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
Pause at the top position for a 2 sec count while continuing to squeeze
your shoulder blades together.
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
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.