Standing Bent-Over Dumbbell Reverse Fly

The bent-over side raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

Many other muscles also help bring the elbows and shoulders backward, as well as maintain the bent-over position. The latissimus dorsi plays a role in bringing the elbows backward.

The biceps, triceps, brachialis, and brachioradialis help stabilize the arm. In this standing variation, the core, gluteal, and leg muscles also work to stabilize the body.

Standing Bent-Over Dumbbell Reverse Fly Execution

1
Begin the exercise by bringing your elbows outward and backward, slightly below shoulder height.
2
Return the dumbbells to the starting position in a controlled manner.

Standing Bent-Over Dumbbell Reverse Fly

Muscles involved:

Back and shoulder joint:

Deltoid (especially posterior head)
Rotator cuff (subscapularis, supraspinatus, infraspinatus, and the

teres minor)

Levator scapulae

Arms:

Triceps
Biceps
Forearm muscles

Back:

Latissimus dorsi (the broad back muscle)
Trapezius (trapezius muscle, especially middle)
Rhomboids (diamond-shaped muscles beneath the trapezius)

Standing Bent-Over Dumbbell Reverse Fly Setup

Stand upright with the dumbbells in your hands and your feet shoulder-width apart.
Bend forward into the starting position with your arms slightly bent. Keep your legs slightly bent and your torso at an angle of approximately 90 degrees relative to your thighs.

Standing Bent-Over Dumbbell Reverse Fly Technique

The bent-over side raises are very similar to the rear delt row. Both exercises target the posterior head of the shoulders. With the side raises, however, the curve of the arms can be kept the same. With the rear delt row using a barbell, the arms bend and straighten, causing the biceps to work harder. In addition, the range of motion when using dumbbells is greater (at the beginning of the exercise) than when using a barbell.

Prevent this from becoming an exercise for the legs, glutes, and lower back by allowing them to assist. Try to ensure that only your arms and shoulders move during this exercise. Do not bend your legs when lowering the weight so they can assist in pulling it upward. Also, do not bend farther forward while lowering the weight and then allow the glutes and lower back to assist in pulling it upward.

Keep your back straight, neither rounded nor excessively arched. Keep your head neutral relative to your back (as when standing upright and looking ahead). Do not look straight ahead or upward; instead, look at a point diagonally in front of you on the floor.