logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Bent Over Reverse Fly, Standing

through 12 votes
auxiliary muscles:TrapeziusMuscle, Teres MusclesMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

General And Specifics

  • this exercise focuses on the rear part of the shoulders respectively the deltoid

Starting Position

  • grasp a dumbbell with each hand
  • the arms are slightly bent
  • the feet are shoulder width apart, knees bent a little
  • tilt the upper body forwards (the back remains straight) until it is almost horizontal
  • your bottom moves backwards a bit, a light hollow-back is built up
  • the weights are in front of your shins then
  • the palms of the hands point to each other

Correct Execution

  • lift the dumbbells up at the sides of your body in a bow until they are parallel to the ground
  • the shoulder blades turn towards each other
  • hold your back straight, to avoid injuries
  • your upper body should not swing
  • hold the weights up shortly (if you cannot hold them up, they are too heavy), go back to the starting position slowly
  • repeat the shoulder exercise several times