Bent-over reverse flye

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How to do it

Rear delt, essential for shoulder joint balance

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

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

• Lateral raise
• Front raise
• Face pull
• Cable lateral raise
• Machine lateral raise

Add it to your routine

FitnessAI can generate a personalized routine that includes Bent-over reverse flye based on your level, goal and available days.

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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