Bent Over Reverse Fly, Seated
(4.86)
through 7 votes
through 7 votes

muscles: | Deltoids![]() |
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auxiliary muscles: | Trapezius![]() ![]() |
required: | Bench or Seat, Dumbbells (2) or Kettlebells (2) |
fitness level: | Hard |
exercise type: | Strength |
Variations available (5) |


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