Dumbbell Bent Over Reverse Fly

Learn how to do Dumbbell Bent Over Reverse Fly with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Shoulders TrapsRhomboids Dumbbells

Dumbbell Bent Over Reverse Fly is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Traps, Rhomboids. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Dumbbell Bent Over Reverse Fly

How to perform this exercise correctly

1 - Stand with your torso bent forward (90°) and lower back slightly arched, holding a dumbbell in each hand.

2 - Arms are straight.

Nice, you're in the starting position

3 - Now, spread your arms out to the sides as far as possible up to horizontal while breathing out.

4 - Return to the starting position while breathing in.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTraps
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Bent Over Reverse Fly

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Traps, Rhomboids
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell Bent Over Reverse Fly

What muscles does Dumbbell Bent Over Reverse Fly work?

Dumbbell Bent Over Reverse Fly primarily targets the Shoulders, with secondary engagement of the Traps, Rhomboids.

How do you do Dumbbell Bent Over Reverse Fly correctly?

How to perform this exercise correctly 1 - Stand with your torso bent forward (90°) and lower back slightly arched, holding a dumbbell in each hand. 2

Is Dumbbell Bent Over Reverse Fly good for beginners?

Dumbbell Bent Over Reverse Fly has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Bent Over Reverse Fly?

Dumbbell Bent Over Reverse Fly requires: Dumbbells.

What are the benefits of Dumbbell Bent Over Reverse Fly?

Dumbbell Bent Over Reverse Fly strengthens the Shoulders, engages the Traps and Rhomboids, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Bent Over Reverse Fly?

Similar exercises to Dumbbell Bent Over Reverse Fly include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Bent Over Reverse Fly better than Arm Circles – Small to Large?

Both Dumbbell Bent Over Reverse Fly and Arm Circles – Small to Large target the Shoulders. Dumbbell Bent Over Reverse Fly uses Dumbbells, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
EZ Bar Upright Row
MET 4

EZ Bar Upright Row

  • EZ Bar

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