Exercise guide · Shoulders & Traps

Dumbbell Rear Delt Fly

Bent-over dumbbell rear delt fly targets the rear shoulders and upper back. Hinge at the hips, keep your back flat, and open your arms in a wide arc with soft elbows.

Targets: Rear delts
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Rear Delt Fly

Hold a dumbbell in each hand and stand with feet hip-width apart. Hinge forward at the hips until your torso is roughly parallel to the floor.
Let the dumbbells hang beneath your shoulders with palms facing each other and a slight bend in your elbows.
Pinch your shoulder blades slightly and keep your neck neutral—eyes looking at the floor a few feet ahead.
Raise the dumbbells out to the sides in a wide arc until upper arms are in line with your torso. Squeeze your rear delts at the top.
Lower under control to the start without rounding your lower back.

Form cues

Lead with your elbows, not your hands
Flat back, soft knee bend
Think "open the chest" at the top
Small range beats heavy weight

Common mistakes

Standing too upright and shifting load to traps
Swinging the dumbbells with momentum
Rounding the lower back
Shrugging shoulders instead of opening arms

Muscles worked

Primary

Rear delts

Secondary

Mid back

Safety: Use lighter weight than you expect. Keep a soft bend in the knees and stop if your lower back rounds.

Alternatives

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