Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly


This exercise involves using dumbbells to perform a rear delt fly, which targets the muscles in the back of the shoulders. The movement involves lifting the arms out to the sides while keeping them straight, and squeezing the shoulder blades together at the top of the movement.

Muscle Group

Equipment Required

Dumbbell Rear Delt Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the floor, palms facing each other.
  4. Engage your shoulder blades and lift your arms out to the sides, keeping a slight bend in your elbows.
  5. Continue lifting until your arms are parallel to the floor and your shoulder blades are squeezed together.
  6. Hold for a moment, then slowly lower the weights back down to the starting position.
  7. Repeat for the desired number of reps.

Dumbbell Rear Delt Fly Form & Visual

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly Benefits

  • Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
  • Improves posture and spinal alignment
  • Increases upper body strength and muscle definition
  • Can be modified for different fitness levels by adjusting weight and incline angle
  • Engages the core muscles for added stability and balance

Dumbbell Rear Delt Fly Muscles Worked

  • Rear deltoids
  • Trapezius
  • Rhomboids
  • Posterior deltoids

Dumbbell Rear Delt Fly Variations & Alternatives

  • dumbbell-front-raise
  • dumbbell-lateral-raise
  • cable-rear-delt-fly
  • band-rear-delt-fly
  • seated-rear-delt-fly