Movement overview

The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
2. Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
3. Let your arms hang down naturally with a slight bend in the elbows.
4. Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
5. Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
6. Continue alternating sides for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the movement to maintain stability.
• Avoid using momentum; focus on controlled movements to isolate the target muscles.
• Maintain a slight bend in the elbows to reduce strain on the joints.
• Ensure your back remains flat and avoid rounding your shoulders.
• Breathe out as you lift the dumbbell and inhale as you lower it.
• Start with lighter weights to master form before progressing to heavier loads.