Dumbbell Reverse Bird Dog Fly
The Dumbbell Reverse Bird Dog Fly mainly works the shoulders and back, with help from the glutes & hips, core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Reverse Bird Dog Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Dumbbell Reverse Bird Dog Fly
Setup
Begin in a quadruped position on your hands and knees (tabletop position).
Hold a dumbbell in one hand, while the opposite hand remains flat on the floor for stability.
Position your hands directly under your shoulders and your knees directly under your hips.
Movement
The Extension: Simultaneously extend the leg opposite to the hand holding the dumbbell straight back, keeping your hips square to the floor.
The Row/Fly: Perform a row by pulling the dumbbell toward your hip while maintaining a neutral spine.
The Rear Lateral Raise: From the top of the row position, extend the arm out to the side, perpendicular to your torso, to engage the posterior deltoids.
Return: Carefully bring the dumbbell back to the starting position on the floor while bringing your knee back to the tabletop position.
Stabilization: Ensure your core remains engaged throughout the entire movement to prevent excessive rotation of the hips and torso.
Dumbbell Reverse Bird Dog Fly FAQs
What muscles does the Dumbbell Reverse Bird Dog Fly work?
The Dumbbell Reverse Bird Dog Fly mainly works the shoulders and back, with help from the glutes & hips, core and lower back. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Dumbbell Reverse Bird Dog Fly?
None. The Dumbbell Reverse Bird Dog Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Reverse Bird Dog Fly go on?
It belongs on leg day in a push/pull/legs routine.
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