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Exercise Benefits With Proper Form & Technique

Bent Over Reverse Fly, Seated

through 3 votes
synergists:TrapeziusMuscle, Teres MusclesMuscle
required:Bench or Seat, Dumbbells (2) or Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

Starting Position

  • grasp a dumbbell with each hand
  • sit down onto one end of a weight bench or a chair
  • tilt your upper body forwards until it rests onto the thighs
  • do not roll the back up
  • the weights hang down at the sides
  • the palms of the hands point to each other
  • the elbows are slightly bent

Correct Execution

  • lift the dumbbells up in a bow at the sides of your body until they are parallel to the ground
  • the shoulder blades turn towards each other
  • head and upper body do not move
  • let the weights come back in a controlled motion and repeat the exercise

tip for the workout

  • to require the deltoid a bit more, you can turn the thumbs downwards