Dumbbell Bent Over Reverse Fly vs Lateral Raise – Machine

Side-by-side comparison of Dumbbell Bent Over Reverse Fly and Lateral Raise – Machine. See which exercise suits your training goals, equipment, and fitness level.

Dumbbell Bent Over Reverse Fly

Lateral Raise – Machine

Attribute	Dumbbell Bent Over Reverse Fly	Lateral Raise – Machine
Primary Muscle	Shoulders	Shoulders
Secondary Muscles	Traps, Rhomboids	None
Equipment	Dumbbells	Machine
MET Value	3.5	3
Calories (30 min, 70 kg)	≈ 123 cal	≈ 105 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Dumbbell Bent Over Reverse Fly

Choose Dumbbell Bent Over Reverse Fly when you have access to Dumbbells and want a structured exercise for Shoulders. With a higher MET value (3.5 vs 3), Dumbbell Bent Over Reverse Fly burns more calories per minute. It also engages Traps, Rhomboids, offering a more complete movement.

Full Dumbbell Bent Over Reverse Fly guide →

When to choose Lateral Raise – Machine

Choose Lateral Raise – Machine when you have access to Machine and want a structured exercise for Shoulders. Lateral Raise – Machine has a lower MET value (3), more accessible for beginners or recovery sessions.

Full Lateral Raise – Machine guide →

The Verdict

Both Dumbbell Bent Over Reverse Fly and Lateral Raise – Machine effectively target Shoulders. They differ in equipment: Dumbbell Bent Over Reverse Fly uses dumbbells, while Lateral Raise – Machine uses machine. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Dumbbell Bent Over Reverse Fly better than Lateral Raise – Machine?

Neither is universally better. Dumbbell Bent Over Reverse Fly (MET 3.5) and Lateral Raise – Machine (MET 3) serve different purposes. Dumbbell Bent Over Reverse Fly uses dumbbells and targets Shoulders, while Lateral Raise – Machine uses machine and targets Shoulders. Choose based on your goals and available equipment.

Can I replace Dumbbell Bent Over Reverse Fly with Lateral Raise – Machine?

Yes, both target Shoulders, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs Machine) and consult a qualified coach before making changes to your program.

Which burns more calories, Dumbbell Bent Over Reverse Fly or Lateral Raise – Machine?

Dumbbell Bent Over Reverse Fly burns approximately 123 cal/30 min vs 105 cal/30 min for Lateral Raise – Machine (based on a 70 kg person).

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