Seated Bent-Over Reverse Fly

Diagram showing a man performing a bent-over dumbbell row exercise, with muscles in the back and shoulders highlighted, starting from a seated bent position and lifting dumbbells.

Exercise Description

The Seated Bent-Over Reverse Fly is an isolation exercise that targets the rear shoulders and upper back. Performed while seated and bent forward at the hips, this exercise helps improve posture, shoulder stability, and balanced shoulder development. By minimizing lower-body involvement, it allows greater focus on the posterior deltoids and upper-back muscles responsible for pulling the shoulders back and maintaining proper posture.

Primary Muscles Worked

  • Posterior Deltoids (Rear Shoulders)

Secondary Muscles Worked

  • Rhomboids

  • Middle Trapezius

  • Lower Trapezius

  • Infraspinatus

  • Teres Minor

  • Rotator Cuff Muscles (Stabilizers)

  • Rear Fibers of the Deltoids

  • Forearm Muscles (Grip Stabilization)

How to Perform Correctly

Setup

  1. Sit on the edge of a bench holding a dumbbell in each hand.

  2. Place your feet firmly on the floor approximately shoulder-width apart.

  3. Bend forward at the hips until your chest is close to your thighs.

  4. Allow the dumbbells to hang below your shoulders with palms facing each other.

  5. Keep your back flat and maintain a neutral neck position.

  6. Engage your core to stabilize your torso.

Movement

  1. Raise the dumbbells out to the sides in a wide arc.

  2. Keep a slight bend in your elbows throughout the movement.

  3. Lift until your arms are approximately level with your shoulders.

  4. Focus on squeezing your rear deltoids and shoulder blades together at the top.

  5. Pause briefly at peak contraction.

  6. Slowly lower the dumbbells back to the starting position under control.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Using Excessive Weight

  • Heavy dumbbells often lead to momentum and reduced rear-delt activation.

Shrugging the Shoulders

  • Keep the shoulders down and away from the ears throughout the exercise.

Swinging the Torso

  • Avoid using body movement to assist the lift.

Straightening the Arms Completely

  • Maintain a slight bend in the elbows to reduce joint stress.

Raising the Dumbbells Too High

  • Lifting significantly above shoulder height may shift emphasis away from the rear deltoids.

Rounding the Back

  • Maintain a flat back and proper posture throughout the movement.

Dropping the Weights Too Quickly

  • Control the lowering phase to maximize muscle activation and safety.

Shoulder Exercises