Dumbbell Bent Over Reverse Fly

Definition

The dumbbell bent over reverse fly is a pull/isolation exercise that targets the rear deltoids and upper back. The athlete hinges at the hips, lets the dumbbells hang below the chest, then raises them out to the sides in a wide arc. This movement strengthens the posterior shoulder and scapular retractors - muscles critical for maintaining upright posture during long HYROX^® races.

Technique & Form

1. Starting position - Stand with feet hip-width apart, hinge forward at the hips to roughly 45 degrees. Hold a dumbbell in each hand with palms facing each other, arms hanging straight down with a slight bend in the elbows.
2. Raise phase - Squeeze the shoulder blades together and raise both dumbbells out to the sides until arms are parallel to the floor. Lead with the elbows, not the hands.
3. Lowering phase - Lower the dumbbells under control back to the starting position. Do not let them swing.
4. Breathing - Exhale as you raise; inhale as you lower.
5. Tempo - 1 second up, 1-second hold at the top, 2 seconds down.

Muscles Worked

• Primary movers: Posterior deltoid, rhomboids, middle trapezius
• Stabilizers: Erector spinae, rotator cuff, core

Common Mistakes

• Using too much weight - Heavy dumbbells turn this into a body-rocking movement. Fix: use a weight you can control for 12-15 reps with a pause at the top.
• Rounding the upper back - Losing the flat-back position reduces rear delt engagement. Fix: maintain a neutral spine by bracing the core.
• Raising too high - Lifting above shoulder level recruits the upper traps instead. Fix: stop when arms reach parallel.

Benefits

• Corrects the anterior-dominant posture common in athletes who bench press and push frequently.
• Strengthens the scapular retractors, improving shoulder stability for overhead pressing and sled work.
• Prevents shoulder impingement by balancing push-to-pull training ratios.

HYROX^® Context

The reverse fly supports posture endurance across a 60-90 minute HYROX^® race. Athletes with weak rear deltoids and rhomboids tend to round forward during the later running segments and struggle to maintain an upright torso during wall balls. Program 3 sets of 12-15 reps as an accessory exercise on upper-body days, pairing it with a horizontal push like the dumbbell bench press.

Variations & Alternatives

• Incline Dumbbell Reverse Fly - Chest-supported variation that eliminates lower-back fatigue.
• Face Pull - Cable-based alternative targeting similar muscles.
• Dumbbell Row - Heavier pull movement for overall back development.

FAQ

How heavy should I go on reverse flies? Light. Most athletes use 4-10 kg per dumbbell. The rear delts are small muscles; prioritize form and the peak contraction over load.

Can I do reverse flies every training day? Yes, at low volume (2 sets of 15). The rear delts recover quickly and benefit from frequent stimulation, especially if your program is push-heavy.

Balance your push-to-pull ratios and track accessory volume with ROXBASE.