Dumbbell Bent Over Reverse Fly to Hammer Curl
An effective exercise for activating the rear deltoids and improving scapular control.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in a bent-over position with your feet hip-width apart and your knees slightly bent; brace your core and keep your back neutral.
- 02
Hold the dumbbells with a neutral grip (palms facing each other) and let your arms hang straight below your shoulders.
- 03
Pull your shoulder blades back and down, then raise your upper arms to shoulder height to perform the bent-over reverse fly; squeeze at the top for 1–2 seconds.
- 04
Transition smoothly into a hammer curl by bending your elbows while maintaining a neutral grip, then return to the starting position under control and repeat.
How to get started at the gym
§ 03 · SisuLiftDumbbell Bent Over Reverse Fly to Hammer Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your shoulder blades back and down to prevent your shoulders from shrugging. Keep your wrists in a neutral position and avoid swinging; keep the movement controlled.
An effective exercise for activating the rear deltoids and improving scapular control.
More exercises: Shoulders
§ 05 · Same muscles
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