Dumbbell Seated Rear Delt Fly

A bent-over seated fly that trains the rear shoulders and upper-back detail — the fix for the most under-trained area in lifting.

Shoulders Dumbbell Strength

Step by step

1. Sit on the edge of a bench with a dumbbell in each hand and your feet planted shoulder-width apart.
2. Hinge forward from the hips until your chest is close to your thighs and your arms hang straight down.
3. Keep a small bend in the elbows and palms facing each other, with the dumbbells underneath your shoulders.
4. Raise both dumbbells out to the sides in a wide arc until your upper arms are parallel to the floor.
5. Squeeze your shoulder blades together at the top and feel the rear shoulders working.
6. Lower the dumbbells under control along the same arc and reset before the next rep.

Muscles and equipment

Target muscle

Rear delts

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

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