Dumbbell Rear Fly

Dumbbell Rear Fly


This exercise involves holding a dumbbell in each hand and bending forward at the hips while keeping the back straight. The arms are then lifted out to the sides, squeezing the shoulder blades together, before slowly lowering the weights back down. This exercise targets the muscles of the upper back and shoulders.

Muscle Group

Equipment Required

Dumbbell Rear 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. Pause at the top of the movement, then slowly lower the weights back down to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Rear Fly Form & Visual

Dumbbell Rear Fly

Dumbbell Rear Fly Benefits

  • Strengthens the muscles of the upper back, specifically the rear deltoids and rhomboids
  • Improves posture by pulling the shoulders back and down
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Increases shoulder mobility and flexibility
  • Can be done with light weights and minimal equipment, making it a convenient exercise to do at home or while traveling

Dumbbell Rear Fly Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Infraspinatus
  • Terres minor

Dumbbell Rear Fly Variations & Alternatives

  • Dumbbell Rear Delt Fly
  • Seated Rear Delt Fly
  • Bent Over Rear Delt Fly
  • Cable Rear Delt Fly
  • Reverse Pec Deck Fly