Dumbbell Rear Delt Fly

A bent-over reverse fly with dumbbells — the classic rear-delt and upper-back isolation in any shoulder program.

Shoulders Dumbbell Strength

Step by step

1. Stand tall with a dumbbell in each hand, then hinge at the hips until the torso is nearly parallel to the floor.
2. Let the arms hang straight down beneath the shoulders, palms facing each other, with a slight bend in the elbows.
3. Brace the core, set a flat back, and lock the slight elbow bend in place for the rest of the set.
4. Open the arms out to the sides in a wide arc, leading with the elbows toward the ceiling.
5. Squeeze the rear delts and the middle of the back together at the top of the lift, pausing briefly.
6. Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.

Muscles and equipment

Target muscle

Rear delts

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

Similar exercises

• Dumbbell Laying Reverse FlyRear delts · Dumbbell
• Dumbbell Seated Rear Delt FlyRear delts · Dumbbell
• Band High Face PullSide delts · Band