How to perform a Bent Over Reverse Fly?
- Stand up straight with your feet hip-width apart and hold a weight in each hand.
- Bend forward from your hips while keeping your back straight.
- Bend your knees slightly for balance and to keep tension off your lower back.
- Let your arms hang down and pull the weights up sideways in a sort of flying motion.
- Keep your arms slightly bent and raise the elbows high.
- Hold for a second, then slowly lower back down.
- Keep your core engaged and breathe regularly.
- Focus on using your back muscles.
Common faults
- Extending the elbows during the movement.
- Lifting the head during the exercise.
- Insufficient contraction of the abdominal muscles during the exercise.
- No straight back.
- Stretched knees.