Dumbbell Rear Fly
Description
The dumbbell rear fly (reverse fly) is a rear deltoid isolation exercise where you bend forward at the hips and raise dumbbells out to the sides. It targets the posterior deltoids, rhomboids, and mid-traps for shoulder balance and posture.
Equipment Required
Dumbbell Rear Fly Instructions
- Stand with feet hip-width apart. Hinge at the hips until your torso is roughly parallel to the floor.
- Hold a dumbbell in each hand, arms hanging below your chest.
- Raise both dumbbells out to the sides with elbows slightly bent.
- Lift until your arms are roughly parallel to the floor.
- Squeeze your rear delts and shoulder blades together.
- Lower under control.
- Keep your torso still — only your arms move.
- Use light weight. Aim for 12 to 15 reps.
Dumbbell Rear Fly Form & Visual
Dumbbell Rear Fly Benefits
- Isolates the rear deltoids
- Builds shoulder balance and posture
- Simple setup
- Easy to scale
- Essential for complete shoulder development
- Counteracts forward-rounded shoulders
Dumbbell Rear Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
Dumbbell Rear Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Lever Seated Reverse Fly
- Face Pull
- Incline Bench Rear Fly
