Bent Over Bent Arm Thumbs Up Reverse Fly
Bent-arm thumbs-up variation that strongly targets the rear delts and external rotators.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, rhomboids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Hinge at the hips with a flat back, holding dumbbells with elbows bent and thumbs pointing up.
- Raise the arms out to the sides while keeping the bent-arm position.
- Squeeze the rear delts at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Bent-arm thumbs-up variation that strongly targets the rear delts and external rotators.
Common mistakes
Avoid swinging the weights or rounding the lower back.
Make it harder
Increase weight or add a pause at the top.
Make it easier
Use lighter weights or perform supported on a bench.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Standing Single Arm Pulley Press
Intermediate · 4 sets × 10-12 each armFrom Front and From Back Dumbbell Lateral Raise
Beginner · 4 sets × 10-12 repsSeated Front Water Bottle Shoulder Press
Intermediate · 3 sets × 10-12 repsKneeling Water Bottle Shoulder Over and Under
Intermediate · 4 sets × 10-12 each directionFront Shoulder Press with Double D Handle Pulley
Intermediate · 4 sets × 10-12 repsOverhead Reach Arm Up Stretch
Beginner · 3 sets × 10 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.