Dumbbell Rear Delt Fly
How to do it step by step, and the muscles it works.
- Body part
- Shoulders
- Equipment
- Dumbbells
- Type
- Isolation
Position 1 of 2
Position 2 of 2
How to do it
- Hold a dumbbell in each hand and hinge at your hips until your torso is almost parallel to the floor.
- Let the dumbbells hang below your chest with palms facing each other and a slight bend in your elbows.
- Sweep your arms out wide to the sides until they're in line with your body, without pinching your shoulder blades together.
- Lower them slowly, keeping your back flat and your torso still, without swinging.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Rear deltsMain
- Upper backHelping
Also known as
Reverse Fly (Dumbbell) · Bent Over Reverse Fly · Rear Delt Fly (Dumbbell) · Bent Over Reverse DB Fly · Bent Over Reverse Dumbbell Fly