Dumbbell Reverse Bent-Over Fly to Hammer Curl
Strengthen your back and biceps with this combo move! Flys build upper back strength, curls increase bicep mass. 💪
The Dumbbell Reverse Bent-Over Fly to Hammer Curl is a compound exercise that mainly works the shoulders and biceps, with help from the back. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Bent-Over Fly to Hammer Curl Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Dumbbell Reverse Bent-Over Fly to Hammer Curl Variations and Alternatives
How to do the Dumbbell Reverse Bent-Over Fly to Hammer Curl
Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip (palms facing inward).
Bend your hips back and allow a slight bend in your knees as you lean your torso forward until it is almost parallel with the floor, keeping your back straight and your core engaged.
Let the dumbbells hang directly below your shoulders with your arms fully extended.
Keeping a slight bend in your elbows, raise your arms straight out to the sides until they are in line with your shoulders, squeezing your shoulder blades together at the top of the movement. This is the "reverse fly" part of the exercise.
Lower the dumbbells back to the starting position under control.
From the bent-over position, perform a hammer curl by bending your elbows and raising the dumbbells toward your shoulders while keeping your palms facing your body.
Lower the dumbbells back down with control to the starting position.
Tips: Keep your neck neutral, in line with your spine throughout the movement. Avoid using momentum; lift and lower the weights in a controlled manner. Focus on contracting the working muscles during the reverse fly and the hammer curl for maximum effect. Use a weight that allows you to maintain proper form for both parts of the exercise, even if that means going lighter than your usual hammer curl weight.
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Dumbbell Reverse Bent-Over Fly to Hammer Curl FAQs
What muscles does the Dumbbell Reverse Bent-Over Fly to Hammer Curl work?
The Dumbbell Reverse Bent-Over Fly to Hammer Curl mainly works the shoulders and biceps, with help from the back. The main muscles are the posterior deltoid and biceps brachii.
What equipment do you need for the Dumbbell Reverse Bent-Over Fly to Hammer Curl?
Dumbbells.
Is the Dumbbell Reverse Bent-Over Fly to Hammer Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Reverse Bent-Over Fly to Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Bent-Over Fly to Hammer Curl variations and alternatives?
Similar exercises include the Dumbbell Bent-Over Curl, Dumbbell Bent-Over Face Pull, Dumbbell Across-Body Hammer Curl and Dumbbell Press Extension Curl.
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