Description of Bent Over Dumbbell Reverse
The bent over rear delt fly or bent over dumbbell reverse fly is an excellent exercise that will help you develop a full set of shoulders.
To target the rear delts a muscle that many lifters find to be lagging many use the bent over dumbbell reverse fly.
The bent over rear delt fly is a great way to strengthen your rear delts and gain greater strength for other exercises as well as better posture.
Guidelines for Bent Over Dumbbell Reverse Fly
- After choosing the appropriate weight from the rack retrace your steps into a clear space.
- When your torso is nearly parallel to the floor hinge from your hips and let your arms drop straight down from your shoulders in a neutral grasp.
- Inhale deeply and use your back deltoids to pull the dumbbells toward the ceiling.
- Return the dumbbells to the beginning position gradually and under control.
- Continue till the desired number of times.
Tips for Bent Over Dumbbell Reverse Fly
- Movement at the shoulder blade should be minimal because the goal is to concentrate on the back deltoids rather than the scapular retractors. Instead of moving the shoulder blade on the rib cage move the shoulder inside the joint.
- At the peak of the exercise don’t arch your back instead, keep your abdominal tight.
- If you are not able to hinge to a full 90 degrees then try to hinge as far as it will be comfortable for you to do the exercise. As an alternative you might finish the exercise while seated.
- If you have any shoulder soreness during the workout, you may want to twist the dumbbells until the thumbs are pointing away from each other and the palms are facing forward. The shoulder spins outward when using this grip, often known as the “supinated grip.”Avoid cocking your head forward while performing the exercise;instead focus on activating a small muscle group. Don’t merely rely on momentum; pay attention to the movement.
- Don’t lock out the elbows but do let the arms move freely.
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