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How to correctly perform the Bent Over Fly

Posted by Katie Frissell on Apr 15, 2019 3:27:12 PM
Katie Frissell

Bent Over Fly

Shoulders are one of the most often overlooked muscle groups and I had no idea why! That's why I asked several of my clients why they had never incorporated moves for their shoulders into their workout plan before training with me. The most common response I got was "I don't know how." 

This is the reason we started doing instructional videos on the LivRite website! That excuse isn't going to cut it anymore.  You can find a full list of our shoulder workouts here.  

Take a look at the video and instructions below to learn how to correctly do the bent over fly. This move will target your posterior deltoids (the main muscles on the back of your shoulders) and it will also work your rhomboids and traps.   


  1. Hold dumbbells in each hand, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
  2. Exhale and lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. 
  3. With control, lower the dumbbells back toward the ground
  4. This completes one rep
  5. Complete three sets of 10 to 12 repetitions 

Our shoulders have a wide range of motion which makes them more prone to strains or injury. It's important to make sure you are doing exercises correctly. Some stretches we recommend for shoulder tightness are neck stretches, shoulder rolls, cross body arm swings, cross body stretch and child's pose. Adding in these stretches may help increase flexibility or prevent injury. Plus sometimes it just feels good to stretch!

Looking for more great moves to add to your workouts? Check out our full list of exercises in our exercise library. 

Topics: Workouts