Dumbbell Bent Over Alternate Rear Delt Fly
Description
The dumbbell bent over alternate rear delt fly is a rear delt fly performed alternating one arm at a time. The bent over position with arms hanging down lets the rear delts pull the dumbbells out to the sides. The alternating pattern allows for greater focus on each side.
Muscle Group
Equipment Required
Dumbbell Bent Over Alternate Rear Delt Fly Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips with a flat back and slight knee bend.
- Let the dumbbells hang down with palms facing each other.
- Brace your core and keep your chest up.
- Raise one dumbbell out to the side with a slight bend in the elbow.
- Lift until the arm is at shoulder height.
- Pause and squeeze the rear delt at the top.
- Lower with control. Raise the other dumbbell. Alternate sides.
Dumbbell Bent Over Alternate Rear Delt Fly Form & Visual
Dumbbell Bent Over Alternate Rear Delt Fly Benefits
- Isolates the rear delts
- Alternating focus per side
- Builds shoulder detail
- Strong upper back move
- Useful posture builder
- No bench needed
Dumbbell Bent Over Alternate Rear Delt Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Middle trapezius
Dumbbell Bent Over Alternate Rear Delt Fly Variations & Alternatives
- Two Arm Rear Delt Fly
- Cable Rear Delt Fly
- Face Pull
- Reverse Pec Deck
