Bentover Dumbbell Reverse Flye (Exercise)

Also called “bentover dumbbell raises”, this exercise can be done while seated or standing  or lying in prone position on the bench(I will be speaking on the behalf of the standing version) If you have a difficult time standing and performing the exercise, you may use a bench in which you place your head  against the bench (while it is in the incline position); although I find that uncomfortable myself. I have done the seated and standing and I don’t really have a preference, but I do like this exercise. Like any exercise you will want to make sure you are doing this movement correctly with the proper form or technique, otherwise injury can occur. The above video demonstrates the exercise. For a written step-by-step explanation, read below:

  1. Grasp a pair of dumbbells with a neutral grip (palms will be facing each other), feet shoulder width apart.
  2. Bend slightly at the knees, while bringing your torso forward by bending at the waist
  3. You should keep your head up and eyes facing forward (although this sometimes gets overlooked when performing this exercise)
  4. Both elbows should be slightly bent, and dumbbells directly under your chest (dumbbells should not be touching) – this will be the starting position – steps 1 -4 .
  5. Move at the shoulders, raise your arms to your sides until your arms are parallel to the floor. Continue to keep the slight bend in your elbows throughout the movement
  6. Squeeze your shoulder blades at the height of the movement, then slowly lower the dumbbells back to the starting position. 
  7. Repeat for desired reps

So as you can tell just by reading the instructions, there is a lot to keep in mind for your safety. 

  • A shoulder exercise
  • Target the upper back muscles
  • Progress in weight slowly

This exercise is easy to see when someone is using too heavy of weights, because they don’t have control and they are not able to maintain proper form/technique. Make sure to not be one of those people, otherwise, you will be crying of pain later (the bad kind). Does anyone else like this particular exercise? what position do you prefer to do it in? What weight in dumbbells do you use when performing this exercise? Let me know what you think. 


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Your Fitness Blogger,

Shay-lon xxx


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Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

17 thoughts on “Bentover Dumbbell Reverse Flye (Exercise)”

      1. I typically do this twice a week:
        Side raises + pull downs + Bench/dumbell press
        Rows + Cable flies or another kind of chest press + maybe a side/front/back raise combo*
        Shoulder press + bicep curls
        Pull ups + tricep pressdown + dips

        *It’s easy to skip this one hence I forget about it…

        Liked by 1 person

      2. Hmm, I like your workout 🙂 I actually might give your combo a try.. to save me all the work of making one for tomorrow! haha
        Although I can see how it can be overlooked, maybe tie it in with one of the aboves as a superset?

        Liked by 1 person

      3. Where I put a + means that it’s a superset – more or less. Note that I tend to use lower weight and higher reps to failure except for dips which are full body weight so lower reps to failure.

        Liked by 1 person

      4. Okay, yes I would expect lower weight higher reps. That sounds good then. today was my first day of doing an exercise to failure to 4 sets. It was pullups 😀 I didn’t like the feeling of going to failure, lol. It burned.

        Liked by 1 person

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