Shoulders · Dumbbell
Dumbbell Bent Over Reverse Fly to Hammer Curl
How to do the dumbbell bent over reverse fly to hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a flat back, holding a dumbbell in each hand below your chest with palms facing each other. Raise the dumbbells out to the sides in a reverse fly, lower them, then stand up and curl them with a neutral hammer grip.
- 1Feel your rear delts and mid-back squeeze on the fly
- 2Keep a slight bend in the elbows during the fly
- 3Feel the biceps and forearms work through the hammer curl
Common mistakes
- Don't swing the weights; raise and curl with control
- Avoid rounding your back during the bent-over fly
- Don't shrug your traps up toward your ears
Muscles worked
The dumbbell bent over reverse fly to hammer curl mainly works the rear delts, biceps, and mid traps, with the forearms, lower back, upper traps, and lower traps assisting.
- Rear DeltsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell bent over reverse fly to hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.