Dumbbell Bent Over Reverse Fly to Hammer Curl (male)

Dumbbell Bent Over Reverse Fly to Hammer Curl demonstration gif

Instructions:

  • 1Start by holding the dumbbells at waist level with a slight bend in your knees
  • 2Bend over at the waist until your chest is parallel with the floor
  • 3Spread your arms out to the sides until they're level with your shoulders
  • 4Slowly lower your arms back to the starting position
  • 5Then, with your palms facing your torso, curl the weights while keeping your elbows close to your torso

Tips:

  • Don't use your back or shoulders to lift the weights, focus on using your arms
  • Keep a slight bend in your elbows when you spread your arms
  • Squeeze your shoulder blades together at the top of the lift
  • Perform the exercise in a slow and controlled manner

Dumbbell Bent Over Reverse Fly to Hammer Curl Muscles Worked

Arms

Back

Core

Legs