Reverse Fly Curl and Superman Dumbbell Complex
Efficient complex that trains the posterior chain, rear delts, and biceps in one sequence.
Full BodyIntermediateStrengthComplex
At a glance
| Muscles worked | Primary: rear delts, biceps, lower back. Secondary: core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Complex |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~7 kcal |
How to do it
- Perform a reverse fly with dumbbells.
- Transition into a bicep curl.
- Finish with a Superman (or prone raise) movement.
- Keep the core engaged throughout the complex.
- Repeat the sequence for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Efficient complex that trains the posterior chain, rear delts, and biceps in one sequence.
Common mistakes
Avoid using momentum or losing form across the movements.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform each movement separately.
Breathing
Exhale on the exertion phases of each movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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