Bent Over Reverse Fly to Standing Dumbbell Lateral
Complex that moves from a bent-over reverse fly into a standing lateral raise for complete delt development.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: rear delts & lateral delts. Secondary: upper back, shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Hinge at the hips and perform a reverse fly with dumbbells.
- Stand upright and immediately transition into a lateral raise.
- Lower with control and return to the hinged position.
- Keep the core braced throughout.
- Complete 4 sets of 10-12 reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Complex that moves from a bent-over reverse fly into a standing lateral raise for complete delt development.
Common mistakes
Avoid using momentum or rounding the back on the hinge.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale on the fly and raise, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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