Dumbbell Rear Delt Fly

Exercise Information

  • Alternative Names: Rear delt fly, seated bent-over rear delt fly, rear dumbbell fly
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Shoulders, traps, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations:
  • Alternative: Back flyes with bands, dumbbell lying rear lateral raise, bent over low-pulley side lateral

The dumbbell rear delt fly, unlike the standing dumbbell reverse fly, is performed by seating on a flat bench. It is an ideal exercise for those who find it difficult to perform the standing version due to lower back problems. It can be performed with other back workouts like Arnold shoulder press and seated military press.

Dumbbell Rear Delt Fly Exercise Information

  • Alternative Names: Rear delt fly, seated bent-over rear delt fly, rear dumbbell fly
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbells
  • Muscles Targeted: Shoulders, traps, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations:
  • Alternative: Back flyes with bands, dumbbell lying rear lateral raise, bent over low-pulley side lateral

How to do Dumbbell Rear Delt Fly

Place two dumbbells (weighing about 20-25 lbs) in front of the flat bench. Sit on the end of it and bend at your waist to pick up the weights with the palms facing each other. Keeping your upper body stationary, raise the dumbbells to your sides until your arms are parallel to the ground. Hold the position for about one or two seconds before lowering the weights back to the initial position.

Dumbbell Rear Delt Fly

Rear Dumbbell Fly Tips

  • Do not swing your upper body or bring the arms back when lifting the dumbbells to your sides.
  • Squeeze your shoulder blades for achieving a tighter contraction.
  • Use a lighter pair of dumbbells (10-15 lbs), if you find it hard to maintain the proper form.

Alternative Exercises

  • Back flyes with bands
  • Dumbbell lying rear lateral raise
  • Bent over low-pulley side lateral

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