Double Dumbbell Bent Over Reverse Fly

Instructions for proper form

1. Stand with your feet shoulder-width apart, knees slightly bent. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 3. Hinge at the hips, keeping your back straight and chest forward. 4. Let the dumbbells hang down towards the floor. 5. Engage your core and pull the dumbbells out to the sides, focusing on squeezing your shoulder blades together. 6. Raise the dumbbells until they are parallel to the ground, maintaining a slight bend in your elbows. 7. Slowly lower the dumbbells back to the starting position. 8. Repeat for the desired number of reps while keeping your movement controlled throughout.

Common mistakes to avoid

1. Rounded back during the hinge – always keep a neutral spine. 2. Lifting the dumbbells too high or with momentum rather than control. 3. Not engaging the core, which can lead to back strain. 4. Using too much weight, which can compromise form.

Benefits

Specific benefits of the exercise

This exercise specifically targets the posterior deltoids, helping to improve shoulder stability and posture while developing upper back strength.

Expected results and timeframe

With consistent practice (2-3 times per week), expect to see improved muscle definition in the shoulders and upper back within 4-6 weeks..

Who this exercise is best for

Best for beginners looking to strengthen their shoulders, improve posture, and enhance upper body aesthetics.

Scientific studies supporting its effectiveness

Research suggests that isolation exercises like the Bent Over Reverse Fly effectively target the posterior deltoids, supporting shoulder health and balance. Studies have shown improvements in shoulder strength and stability when included in training regimens.

Variations

Beginner modifications

1. Perform the exercise without weights, focusing on form. 2. Use lighter weights to start and gradually increase as strength improves.

Advanced progressions

1. Perform the exercise on an incline bench to increase difficulty. 2. Add resistance bands for greater tension throughout the movement.

Integrations

Complementary exercises

Complement this exercise with shoulder presses, lateral raises, and face pulls for a balanced shoulder workout.

Super set recommendations

Super set with push-ups or chest flies to target opposing muscle groups and maximize upper body engagement.

Sample workout routines

Example Routine: 1. Double Dumbbell Bent Over Reverse Fly: 3 sets of 10-15 reps 2. Dumbbell Shoulder Press: 3 sets of 8-12 reps 3. Lateral Raises: 3 sets of 10-15 reps 4. Plank: 3 sets of 30-60 seconds.

Exercise combinations

Combine with rows to target the back and shoulders more comprehensively, creating a full upper body workout.

Best time to do this exercise in your workout

Best performed in the middle of the shoulder workout or upper body workout after compound lifts, when the muscles are still fresh but not fatigued.