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.
How to Do Dumbbell Bent Over Alternate Rear Delt Fly
- 1Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
- 2Setup
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.
- 3
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.
- 4
Squeeze your shoulder blade at the peak of the movement, then slowly lower the dumbbell back to the starting position with control.
- 5
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.
Variations
Dumbbell Seated Bent Over Rear Delt Row
Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle
Dumbbell Reverse Fly
Strengthen your posterior deltoids and upper back with the dumbbell reverse fly. Learn proper form to enhance shoulder stability and posture.
Dumbbell Rear Fly
Strengthen your rear deltoids with the dumbbell rear fly. This isolation exercise helps improve shoulder stability and posture.
Dumbbell Rear Delt Fly (45 degrees)
Target your posterior deltoids and upper back with the dumbbell rear delt fly. Learn proper form to sculpt strong, defined shoulders and improve posture.
Related Exercises
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
Dumbbell One Arm Reverse Fly (with support)
Isolate and strengthen your rear deltoids with the supported one-arm dumbbell reverse fly. This exercise enhances shoulder stability and posture.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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