bent over cross arm dumbbell bent arm reverse fly
Strengthens chest
ChestBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for bent over cross arm dumbbell bent arm reverse fly.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Dumbbells
Coaching tips
Benefits
Strengthens chest
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Single-Arm Step-Down Press
Advanced · 4 sets × 10-12 repsiso crunch woater bottle incline press
Beginner · 3 sets × 10-12 repsside lying water bottle brchioradialis curl press
Beginner · 3 sets × 10-12 repsBodyweight Incline Pushups with Stool
Beginner · 3 sets × 10-15 repsPalms Inward Flat Bench Dumbbell Press
Intermediate · 4 sets × 8-12 repsModified Water Bottle Fly on Flat Bench
Beginner · 4 sets × 12-15 repsGeneral 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.