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Dumbbell Bent Over Fly

Equipment: Dumbbell

Dumbbell Bent Over Fly
Primary Muscles
  • Infraspinatus
  • Latissimus Dorsi
  • Teres Major
  • Teres Minor
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers
Synergistic Muscles
  • Brachialis
  • Brachioradialis
  • Deltoid Posterior
  • Pectoralis Major Sternal Head

Bent Over Row is an exercise that works your back and biceps muscles. To perform it with a dumbbell, follow these steps:

  • Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  • Bend your knees slightly and hinge forward at your hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
  • Let the dumbbell hang down from your shoulder with your arm fully extended. This is the starting position.
  • Pull the dumbbell up to your side, keeping your elbow close to your body and squeezing your shoulder blade. Pause for a second at the top of the movement.
  • Lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of reps.
  • Switch sides and repeat with the other arm.

Introduction

The Dumbbell Bent Over Fly is a resistance training exercise that primarily targets the posterior muscles of the body, including the back, shoulders, and rear deltoids. Its primary benefit lies in improving posture, strengthening the upper body, and enhancing the overall aesthetic appearance by building wider, stronger shoulders and a firmer back. This exercise is particularly effective for individuals aiming to achieve well-rounded physiques or improve their posture during everyday activities.

Muscles Worked

  • Primary: Back (Erector Spinae, Rhomboids), Shoulders (Deltoids)
  • Secondary: Arms (Biceps Brachii, Triceps Brachii), Core (Abdominal muscles)

How to Do It (Step-by-Step)

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your thighs with a neutral grip (palms facing each other). Bend at the hips while keeping your back straight and maintaining a slight bend in your knees.
  2. Raise the dumbbells out to the sides, keeping them at about hip level and with a soft bend in your elbows, as if you're flying your arms open wide.
  3. Keep your core engaged throughout the movement, avoid swinging your torso or using momentum, and lower the dumbbells back to the starting position when they are nearly parallel to the floor.

Tip: Be mindful of maintaining control over the weights throughout the exercise to ensure proper form and effectiveness, as well as reducing the risk of injury.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

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Form Tips

  • Maintain a neutral spine and slight bend in the knees to protect your back.
  • Keep dumbbells at shoulder height with elbows slightly bent, and lower them slowly while keeping them slightly apart.
  • Return to the starting position by raising the dumbbells, squeezing your shoulder blades together, and repeat.

When to Use It

  • Strengthening the posterior muscle chain (back and rear shoulders) in a hybrid strength training routine.
  • Isolating the rear deltoids during upper body exercises for well-rounded shoulder development.
  • Enhancing posture correction by targeting the lower trapezius and rhomboids in corrective exercise programs.

Workout History - Keep track of your workout history, progress, and personal bests for optimal performance.

Dumbbell Bent Over Fly - Frequently Asked Questions
Addressing common inquiries about the dumbbell bent over fly for effective training.

It primarily targets the rear deltoids, but also works the upper back and forearms.

A common scheme is 3-4 sets of 8-12 repetitions per set.

Stand with feet shoulder-width apart, bend at the waist keeping a neutral spine, and let your arms hang straight down from shoulders.

While it depends on your strength level, using lighter weights allows for proper form and muscle engagement.

If you feel discomfort in your lower back, check your posture and ensure a neutral spine throughout the exercise.

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