Bent Over Reverse Flye Mistakes to Avoid
Going too heavy — 3-8kg is typical even for strong lifters. Swinging means too heavy.
Not hinging enough — torso too upright turns it into a lateral raise. Get close to parallel.
Bending elbows more during the rep — keep the angle fixed. Bending turns it into a row.
Using body momentum — only arms move. Torso stays still.
Bent Over Reverse Flye FAQ
How heavy for reverse flyes?
Very light — 3-8kg. The rear delt is small. If you need more than 10kg, larger muscles are taking over.
Standing or seated?
Both work. Seated on a bench edge is stricter. Standing requires more hip hinge stability. Use whichever feels the rear delts more.
Do I need reverse flyes if I do face pulls?
They hit slightly different angles. Face pulls include external rotation. Reverse flyes are pure horizontal abduction. Both is ideal.
How many sets per week?
6-12 total rear delt sets per week across all exercises. Rear delts recover fast and handle high frequency.