Dumbbell Rear Delt Fly
Description
The dumbbell rear delt fly (also called the bent-over reverse fly) is an isolation exercise that targets the posterior deltoid by lifting dumbbells out to the sides while hinged forward at the hips. It is functionally identical to the dumbbell rear lateral raise and one of the best exercises for rear-delt development, shoulder health, and posture.
Muscle Group
Equipment Required
Dumbbell Rear Delt Fly Instructions
- Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing each other.
- Hinge forward at the hips until your torso is roughly parallel to the floor. Bend your knees slightly.
- Let the dumbbells hang straight down with arms extended. Brace your core. Keep your back flat.
- Set a slight bend in your elbows and lock that angle in throughout.
- Lift both dumbbells out to your sides by squeezing your rear delts. Lead with your elbows.
- Continue lifting until your upper arms are roughly parallel to the floor.
- Pause briefly at the top. Squeeze your rear delts hard.
- Lower the dumbbells under control back to the hanging start position. Use light weight — strict form is essential.
Dumbbell Rear Delt Fly Form & Visual
Dumbbell Rear Delt Fly Benefits
- Direct rear deltoid isolation
- Improves shoulder balance and posture
- Builds the rear shoulder and mid-trap
- Easy to do at home with dumbbells
- Helps prevent shoulder injuries from pressing imbalances
- Excellent finisher for shoulder or back workouts
Dumbbell Rear Delt Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus (rotator cuff)
- Erector spinae (isometric)
Dumbbell Rear Delt Fly Variations & Alternatives
- Dumbbell Rear Lateral Raise
- Dumbbell Incline Rear Fly
- Dumbbell Lying Rear Delt Row
- Cable One-Arm Reverse Fly
- Band Reverse Fly
- Reverse Pec-Deck Fly (machine)
- Pause Rear Delt Fly
- Tempo Rear Delt Fly (4-sec descent)
