Shoulders · Beginner

Bent-Over Dumbbell Reverse Fly

Rear Delts · also Upper Back

Equipment: Dumbbell

How to do it

• Hold dumbbells, soften your knees and hinge at your hips
• Lower your chest until your torso is nearly parallel to the floor
• Let the weights hang under your shoulders, elbows slightly bent
• Sweep your arms out wide until they reach shoulder height
• Squeeze your shoulder blades, then lower with control

Common mistake

✕ TORSO TOO UPRIGHT → ✓ HINGE TO NEAR PARALLEL

Starting point: 3 sets × 12–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, fsc.kzoo.edu.