Dumbbell Seated Bent Over Alternate Rear Delt Fly
DB Seated Alt Rear Delt Fly Instructions
- Sit on the edge of a flat bench.
- Hold a dumbbell in each hand at the sides.
- Lean forward at the hips so the chest is near the thighs.
- Let the dumbbells hang down toward the floor.
- Brace your core and keep the back flat.
- Lift one dumbbell out to the side in a fly.
- Squeeze the rear delt hard at the top.
- Lower with control. Alternate arms each rep.
DB Seated Alt Rear Delt Fly Form & Visual
DB Seated Alt Rear Delt Fly Benefits
- Builds the rear delts
- Strict seated form
- Strong fly variation
- Trains each side
- Builds shoulder shape
DB Seated Alt Rear Delt Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius
DB Seated Alt Rear Delt Fly Variations & Alternatives
- Rear Delt Fly
- Face Pull
- Reverse Pec Deck
- Bent Over Lateral
