What Is a Bent-Over Fly?

What Is a Bent-Over Fly?

A bent-over fly, also known as a reverse fly, is an exercise done by being bent forward at the hips with a dumbbell in each hand, starting with the dumbbells touching below the legs and then raising them up until even with the shoulders in a controlled manner.

Bent-over flies work various muscles of the back and shoulders including the rear deltoids, infraspinatus, rhomboids, teres minor and trapezius. These muscles provide support for a healthy posture. The bent-over fly typically requires less weight than other dumbbell raises such as upright front dumbbell raises and upright lateral dumbbell raises. A standard exercise plan would incorporate approximately three sets of 12 to 15 repetitions of bent-over flies.