Dumbbell Reverse Bent-Over Row Fly
Sculpt a powerful posterior chain and improve posture. This hybrid move targets your mid-back and rear delts using controlled movements for maximum muscle engagement and upper-body stability.
The Dumbbell Reverse Bent-Over Row Fly is a compound exercise that mainly works the back and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Bent-Over Row Fly Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Dumbbell Reverse Bent-Over Row Fly
Setup
Stand with feet hip-width apart and hold a dumbbell in each hand, palms facing each other.
Keep a slight bend in your knees while hinging at the hips, ensuring your back remains straight, flat, and nearly parallel to the floor.
Movement
Maintain a slight bend in your elbows throughout the movement.
Exhale and engage your mid-back to lift both arms out to the sides, moving until your elbows are at shoulder height.
Squeeze your shoulder blades together at the top of the movement for a second.
Inhale and slowly lower the dumbbells back to the starting position with control.
Form Tips
Avoid using momentum or swinging your torso to lift the weight.
Keep your head in a neutral position by pointing your gaze toward the floor.
Focus on leading the movement with your elbows.
Dumbbell Reverse Bent-Over Row Fly FAQs
What muscles does the Dumbbell Reverse Bent-Over Row Fly work?
The Dumbbell Reverse Bent-Over Row Fly mainly works the back and shoulders. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Dumbbell Reverse Bent-Over Row Fly?
Dumbbells.
Is the Dumbbell Reverse Bent-Over Row Fly 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 Row Fly go on?
It belongs on pull day in a push/pull/legs routine.
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