Dumbbell Bent-Over Crossbody Fly
Sculpt your rear delts and upper back with this precise isolation move. The crossbody path increases tension and range of motion for superior shoulder definition and posture.
The Dumbbell Bent-Over Crossbody Fly mainly works the shoulders, with help from the back and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Crossbody Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Dumbbell Bent-Over Crossbody Fly
Setup
Stand with your feet wider than shoulder-width apart.
Hinge forward at your hips, keeping your back flat and core engaged.
Rest one hand on your thigh for support, while holding the dumbbell in the other, letting it hang toward the floor.
Movement
Exhale and engage your rear shoulder muscles to lift the dumbbell out and up to the side and slightly across your body.
Keep a slight bend in your elbow throughout the movement.
Ensure the movement comes from your shoulder and upper back rather than using momentum to swing the weight.
Inhale while slowly controlling the weight back to the starting position.
Dumbbell Bent-Over Crossbody Fly FAQs
What muscles does the Dumbbell Bent-Over Crossbody Fly work?
The Dumbbell Bent-Over Crossbody Fly mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Bent-Over Crossbody Fly?
Dumbbells.
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