Bent-over reverse fly: how to do it
Main muscles: Rear delts (posterior deltoid), Infraspinatus. Helpers: Middle traps. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Dumbbells
Reps
6–10
Rest
150 s
Muscle group
Shoulders
How to do it
- Hinge until you are almost parallel to the floor, back flat, eyes on the floor.
- Open the arms out to the sides leading with the elbows, up to shoulder level.
- Do not squeeze the shoulder blades all the way together — the traps take over if you do.
Common mistakes
Too much weight, raising the torso.
Muscles worked
primary·secondary
- Primary
- Rear delts (posterior deltoid), Infraspinatus
- Secondary
- Middle traps
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Push, pull, legs — 3 days3 × 6–10
- 5-day split3 × 6–10
Alternatives: similar exercises
Face pull
Cable · Rear delts (posterior deltoid), Infraspinatus, Middle traps
Reverse pec deck
Machine · Rear delts (posterior deltoid), Rhomboids, Middle traps
Barbell row
Barbell · Latissimus dorsi (lats), Rhomboids, Middle traps
External shoulder rotation
Band · Infraspinatus
Seated cable row
Cable · Rhomboids, Middle traps
T-bar row
Barbell · Latissimus dorsi (lats), Rhomboids, Middle traps
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500