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Seated Bent Over Reverse Dumbbell Fly

Seated reverse fly for posterior shoulders

ShouldersIntermediateStrengthFly

At a glance

Muscles workedPrimary: Rear delts
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Fly
Sets & reps3 sets × 12-15 reps
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Sit bent over with dumbbells
  2. Step 2: Arms hanging with slight elbow bend
  3. Step 3: Raise arms out to sides
  4. Step 4: Squeeze rear delts
  5. Step 5: Lower controlled

Equipment

Coaching tips

Benefits

Seated reverse fly for posterior shoulders

Common mistakes

Using momentum

Make it harder

Pause at contraction

Make it easier

Bent over reverse fly

Breathing

Exhale raising, inhale lowering

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General 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.