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Plan B

Bent-Over Dumbbell Reverse Fly

Rear delts · Upper back

3Sets
15Reps
RIR 1-2Load

Swap reason — No machine required. Use the same 3 x 15 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 3 · 15 reps · RIR 1-2

Illustration of correct Bent-Over Dumbbell Reverse Fly form
Quick form demoWatch on Muscle & Strength
  1. 1

    Hinge forward with dumbbells hanging below your shoulders.

  2. 2

    Keep a soft bend in your elbows.

  3. 3

    Raise the dumbbells out wide until arms are near shoulder height.

  4. 4

    Lower slowly without swinging.

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