FitnessAIBent-over reverse flye
Home › Exercises › Shoulders › Bent-over reverse flye
How to do it
Rear delt, essential for shoulder joint balance
Muscles worked
Mainly hombros. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Isolation exercises
Add it to your routine
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Frequently asked questions
What muscles does Bent-over reverse flye work?
Bent-over reverse flye mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Bent-over reverse flye should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).
Is Bent-over reverse flye good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.
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