Dumbbell Rear Delt Fly
Horizontal pull, dumbbell, rear delts
The dumbbell rear delt fly raises dumbbells out to the sides from a hinged stance. It trains the rear delts, with the upper back and traps helping. It suits anyone who wants stronger shoulders all round, and it needs only light dumbbells.
Setting up
- Stand with the feet hip width apart and a light dumbbell in each hand.
- Hinge forward with a flat back and soft knees until the torso leans well forward.
- Let the arms hang with the palms facing each other and a slight bend in the elbows.
How to do a dumbbell rear delt fly
- Brace the belly and keep the back flat.
- Raise the arms out to the sides, leading with the elbows.
- Stop when the arms are about level with the shoulders.
- Pause for a moment at the top.
- Lower the dumbbells slowly.
Breathing. Breathe out as you raise the dumbbells and breathe in as you lower them.
Muscles worked
- Mainly
- Rear delts
- Also
- Upper back and traps
Common mistakes
- Squeezing the shoulder blades hard together. The rear delts lift the arms, so keep the shoulder blades fairly still and think of reaching wide.
- Standing up as you lift. Then the angle changes and the traps take over, so hold the hinge.
- Swinging the dumbbells. Momentum skips the rear delts, so go lighter and pause at the top.
Guide
Guide
Guide
Guide
