Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bent Over Alternate Rear Delt Fly
Dumbbell Seated Bent Over Rear Delt Row
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Delt Fly (45 degrees)
Shoulders · Deltoid Posterior · Dumbbell
Description
A strength training exercise that targets the rear deltoids. The user bends over with a dumbbell in each hand, then lifts the weights out to the sides in an alternating pattern.
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How to do Dumbbell Bent Over Alternate Rear Delt Fly
- 01Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
- 02Setup
Hinge forward at your hips, keeping a straight back and a slight bend in your knees, until your torso is nearly parallel to the floor. Let the dumbbells hang directly below your shoulders.
- 03
Keeping a slight bend in your elbow, engage your rear deltoid to slowly lift one dumbbell out to the side until your arm is parallel to the floor.
- 04
Squeeze your shoulder blade at the peak of the movement, then slowly lower the dumbbell back to the starting position with control.
- 05
Immediately repeat the movement with the other arm, alternating sides for the duration of your set.
Tips
- Focus on initiating the movement with your rear deltoids, not your traps or momentum, to ensure targeted muscle activation.
- Keep your core braced throughout the exercise to stabilize your torso and protect your lower back from strain.
- Control both the lifting and lowering phases of the movement; avoid letting the weight drop quickly to maximize time under tension.
- Maintain a slight bend in your elbows throughout the entire range of motion to prevent unnecessary stress on your elbow joints.
Common mistakes
- Rounding the back during the bent-over position can strain the spine; maintain a neutral spine by engaging your core and keeping your chest proud.
- Using momentum to swing the weights up rather than controlled muscle contraction reduces effectiveness; lighten the weight and focus on a slower, deliberate lift.
- Lifting the dumbbells too high, above shoulder level, often involves the traps and can cause shoulder impingement; stop the movement when your arm is parallel to the floor.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Bent Over Alternate Rear Delt Fly work?
Dumbbell Bent Over Alternate Rear Delt Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Bent Over Alternate Rear Delt Fly good for beginners?
Dumbbell Bent Over Alternate Rear Delt Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bent Over Alternate Rear Delt Fly?
You need Dumbbell to perform Dumbbell Bent Over Alternate Rear Delt Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bent Over Alternate Rear Delt Fly?
Focus on initiating the movement with your rear deltoids, not your traps or momentum, to ensure targeted muscle activation. Keep your core braced throughout the exercise to stabilize your torso and protect your lower back from strain. Control both the lifting and lowering phases of the movement; avoid letting the weight drop quickly to maximize time under tension. Maintain a slight bend in your elbows throughout the entire range of motion to prevent unnecessary stress on your elbow joints.
What are common mistakes when doing Dumbbell Bent Over Alternate Rear Delt Fly?
Rounding the back during the bent-over position can strain the spine; maintain a neutral spine by engaging your core and keeping your chest proud. Using momentum to swing the weights up rather than controlled muscle contraction reduces effectiveness; lighten the weight and focus on a slower, deliberate lift. Lifting the dumbbells too high, above shoulder level, often involves the traps and can cause shoulder impingement; stop the movement when your arm is parallel to the floor.
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Free · iPhone only · Available on the App Store