3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
ShouldersBeginnerIsolation
Bent-Over Dumbbell Reverse Fly
Hinged-over reverse fly with light dumbbells.
Benefits
- Rear delts with just dumbbells
- Balances all the pressing
How to do it
- Hinge to near horizontal, flat back
- Raise the arms out wide
- Pinkies slightly up
Common mistakes
- Standing up during the rep
- Swinging
Starting prescription
- sets
- 3
- reps
- 12–20
- Rest
- 60 s
- Reps in reserve
- 1
- Load step
- 1 kg
Safety and limitations
- Lower back · Modify
With a severe lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Programs that use it
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time