Seated Bent Over Dumbbell Reverse Fly 101 Video Tutorial
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Overview
The Seated Bent Over Dumbbell Reverse Fly is an effective exercise for targeting the shoulders, particularly the rear deltoids, while also engaging the traps and triceps as secondary muscles. This exercise is performed while seated, with the body bent forward at the hips, holding a dumbbell in each hand. As you lift the dumbbells outward and upward, focusing on squeezing your shoulder blades together, you work the upper back and shoulders. The controlled motion helps strengthen the muscles in the upper body, improving posture and upper back stability. Dumbbells are the primary equipment required for this exercise.
How to Perform
Begin by setting up a flat bench and choose an appropriate weight for your dumbbells.
Sit down on the bench with your feet flat on the ground. Hinge forward at the hips, keeping your chest slightly angled downward.
Hold a dumbbell in each hand, allowing your arms to hang straight down with a neutral grip, and keep the dumbbells positioned behind your calves.
Engage your core and take a deep breath. As you exhale, raise the dumbbells outward and upward, focusing on using your rear deltoids to control the movement.
Continue lifting the dumbbells until your arms are parallel to the ground, making sure to squeeze your shoulder blades together at the top of the movement.
Slowly reverse the motion, lowering the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, ensuring you maintain proper form throughout to avoid straining the shoulders or lower back.
Tips
The primary focus should be on engaging the rear deltoids, not the muscles around the shoulder blades. Aim to minimize excessive movement of the scapula, keeping it stable while the shoulder moves within its joint.
Keep your core tight and avoid arching your lower back, especially as you reach the top of the movement. Proper bracing ensures better control and reduces strain.
Perform the exercise by hinging forward as much as comfortably possible. Alternatively, you can perform the exercise while seated if this feels more stable or comfortable.
If you experience any shoulder discomfort during the exercise, try rotating the dumbbells so your thumbs face each other and your palms turn forward. This supinated grip will externally rotate your shoulders, which can help alleviate strain.
Avoid jutting your head forward; focus on maintaining a neutral spine. The movement is intended to activate a small muscle group, so precision is key. Use controlled motion rather than momentum to avoid inefficient movement.
Allow the arms to move naturally but avoid fully locking your elbows at the top. This ensures constant tension on the target muscles and improves the effectiveness of the exercise.
How Not to Perform
Avoid Using Momentum: Don’t jerk or swing your body to lift the dumbbells. This wastes energy and takes the focus away from the target muscles. Perform the movement with control, using smooth, deliberate motions.
Don’t Arch Your Back: Avoid excessive arching of your lower back, especially when lifting the dumbbells. This can strain the spine and reduce the effectiveness of the exercise. Keep your core braced and your back neutral throughout the movement.
Don’t Overextend Your Arms: Avoid locking out your elbows at the top of the movement. Fully extending your arms reduces tension on the shoulder muscles and can lead to joint strain. Maintain a slight bend in your elbows to keep constant muscle engagement.
Don’t Let Your Shoulders Shrug: Keep your shoulders down and away from your ears. Allowing your shoulders to shrug while lifting the weights shifts the focus from the rear deltoids to the traps, which is not ideal for this exercise.
Avoid Moving Your Scapula Excessively: The movement should be isolated at the shoulder joint, not the shoulder blade. Avoid excessive scapular retraction or elevation, as this reduces the effectiveness of the exercise on the rear deltoids and can cause unnecessary strain.
Don’t Look Forward or Jut Your Head Out: Keep your head in line with your spine. Don’t jut your head forward as this can strain your neck and disrupt your body alignment, leading to inefficient movement.
Don’t Use Too Heavy of a Weight: Using weights that are too heavy can cause you to lose control of the movement and rely on momentum rather than muscle activation. Start with lighter weights and gradually increase as you improve your form.
Avoid Lack of Focus: Don’t rush through the exercise. Maintain focus on squeezing the rear deltoids and controlling the motion. Relying on quick, mindless reps can cause you to miss the target muscles, diminishing the exercise’s effectiveness.
Don’t Allow the Arms to Swing Widely: Keep the motion tight and controlled. Avoid letting the dumbbells swing too far out to the sides, as this can place unnecessary strain on the shoulder joint and reduce focus on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
