Dumbbell Bent Over Reverse Fly To Hammer Curl

Muscles worked

Setup

1. Stand with feet hip-width apart, holding dumbbells at your sides with a neutral grip (palms facing in).
2. Hinge at the hips to lean your torso forward to roughly a 45-degree angle, keeping your spine neutral and knees slightly bent.
3. Allow the dumbbells to hang naturally toward the floor with arms extended and a slight bend in the elbows.

How to do it

1. Exhale and lift the dumbbells out to the sides in a wide arc (reverse fly), squeezing your shoulder blades together at the top.
2. Inhale and lower the weights back to the center with control.
3. Stand upright and exhale as you curl the dumbbells toward your shoulders (hammer curl), keeping your palms facing each other and elbows tucked.
4. Inhale as you lower the weights to your sides and hinge back into the starting position for the next repetition.

Form checklist

• Maintain a flat back and tight core throughout the bent-over phase to prevent lower back strain.
• Avoid using momentum or swinging the weights; use a controlled 2-1-2 tempo.
• Keep your elbows pinned to your ribcage during the hammer curl to isolate the biceps and brachialis.
• Ensure your neck stays neutral by looking at a spot on the floor a few feet in front of you during the fly.

Pro tips

• Focus on leading with your elbows during the reverse fly to maximize rear deltoid recruitment rather than using your hands.
• Squeeze your triceps at the bottom of the hammer curl to ensure a full range of motion and a stronger bicep contraction.
• Keep your weight centered over your mid-foot to maintain balance during the transition from the hinge to the standing position.

Make it harder

• Perform the hammer curl while maintaining the bent-over hinge position to increase the isometric demand on your lower back and hamstrings.
• Add a 2-second isometric hold at the peak of the reverse fly to increase time under tension for the traps and rhomboids.

Frequently asked

What muscles does the dumbbell bent over reverse fly to hammer curl work?

The dumbbell bent over reverse fly to hammer curl primarily targets the biceps and trapezius, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell bent over reverse fly to hammer curl?

The dumbbell bent over reverse fly to hammer curl uses dumbbell.

Is the dumbbell bent over reverse fly to hammer curl good for beginners?

The dumbbell bent over reverse fly to hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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