Bent Over Reverse Fly (Dumbbell)

Setup

- Prepare and inspect the required equipment (dumbbell) and clear enough space for the full movement and safe exit.

- For Bent Over Reverse Fly (Dumbbell), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the chest or hip hinge as named, keep a soft elbow and point the upper arms slightly outward.

Execution

- Sweep the arms apart until they align with the shoulders, pause, then return without losing the torso position.

Range, tempo and breathing

- Perform 3 × 12–20 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not shrug, swing the trunk or pull the elbows behind the body. Lower the load and shorten the arc.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.