All Exercises
Bent Over Reverse Fly
Targets the rear shoulders and upper back, improving posture through a controlled arm raise from a hip hinge.
Last updated
Main Muscles
- Shoulders
Supporting Muscles
- Upper Back
- Triceps
Workouts with this exercise
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How to perform
- Hinge forward at the hips with a flat back, holding an AguaForce weight in each hand below your shoulders
- With a slight bend in your elbows, raise both weights out to your sides until arms are level with your torso
- Squeeze your shoulder blades together at the top
- Lower the weights back down with control and repeat
Tips
- Keep the movement slow to avoid using momentum
- Keep your neck relaxed and gaze toward the floor
Bent Over Reverse Fly FAQ
What muscles does the bent over reverse fly work?
The bent over reverse fly mainly works your shoulders, with your upper back and triceps supporting the movement.
How much water should I put in the weight for the bent over reverse fly?
Fill both AguaForce weights to about 1–3 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the bent over reverse fly should I do?
Aim for 3 sets of 12–15 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.