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Exercise handout — move better, feel better.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance band, Cable machine
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 squeeze / 2 down
Tempo
Step-by-Step Guide
Set up
- Bend forward at hips, back flat
- Let arms hang down with dumbbells
- Slight bend in elbows
Step 1 of 5
Raise arms out to your sides
Step 2 of 5
Squeeze shoulder blades together at top
Step 3 of 5
Don't lift torso up
Step 4 of 5
Lower slowly with control
Step 5 of 5
Repeat
Breathing
- Breathe out as you raise
- Breathe in as you lower
Form Cues
- Keep back flat
- Squeeze shoulder blades at top
- Don't stand up
- Control the weight
Common Mistakes to Avoid
- Standing up during lift
- Rounding back
- Using momentum
- Not squeezing at top
Safety Information
Keep back flat. Great for posture.
Progressions
Increase weight slowly
Regressions
Use lighter weight or support chest on bench
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.