Upper body exercise
Split-Stance Bent-Over Reverse Fly
Upper bodyDumbbell1:10 demo
A bent-over reverse fly from a split stance that targets the rear shoulders and upper back.
How to perform it
Set up in a split stance and hinge forward at the hips.
Hold light dumbbells below your shoulders.
Raise your arms out to the sides.
Lower slowly and repeat.
Coaching cues
- Hinge from the hips
- Slight bend in the elbows
- Squeeze the shoulder blades
- Lower with control
Make it easier
Use lighter dumbbells.
Make it harder
Pause at the top of each rep.
What it trains
Rear deltsUpper backPostureShoulder stability
Programming
10–15 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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More upper-body exercises
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