How to Do Bent Over Row to Reverse Fly? Step-by-Step + Benefits
The Bent Over Row to Reverse Fly is a compound movement that targets multiple upper-back muscles, helping you build strength, posture, and definition. This combo move hits your lats, rear delts, and rhomboids — all essential for a sculpted upper body and balanced physique.
✅ Step-by-Step Instructions:
- Stand with feet shoulder-width apart, knees slightly bent.
- Hinge forward at the hips until your torso is almost parallel to the ground.
- Hold a dumbbell in each hand, palms facing each other, arms hanging down naturally.
- First, perform a bent-over row: pull the dumbbells towards your ribs, keeping elbows tight to your sides.
- Lower them back with control, then switch to reverse fly: open your arms out to the sides, keeping a soft bend in the elbows.
- Return to start position and repeat.
💪 Muscles Worked:
- Latissimus Dorsi (Lats)
- Rhomboids
- Posterior Deltoid (Rear Shoulder)
This combo move is excellent for improving posture, enhancing scapular control, and preventing shoulder imbalances — especially for people who sit or work at a desk all day.
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