Dumbbell Reverse Bent-Over Row Fly
Sculpt a powerful posterior chain and improve posture. This hybrid move targets your mid-back and rear delts using controlled movements for maximum muscle engagement and upper-body stability.
Instructions
Setup
Stand with feet hip-width apart and hold a dumbbell in each hand, palms facing each other.
Keep a slight bend in your knees while hinging at the hips, ensuring your back remains straight, flat, and nearly parallel to the floor.
Movement
Maintain a slight bend in your elbows throughout the movement.
Exhale and engage your mid-back to lift both arms out to the sides, moving until your elbows are at shoulder height.
Squeeze your shoulder blades together at the top of the movement for a second.
Inhale and slowly lower the dumbbells back to the starting position with control.
Form Tips
Avoid using momentum or swinging your torso to lift the weight.
Keep your head in a neutral position by pointing your gaze toward the floor.
Focus on leading the movement with your elbows.