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.

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Rear Delt Fly (45 degrees)

Compound

Dumbbell Seated Bent Over Rear Delt Row

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Rear Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Lying One Arm Deltoid Rear

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Bent Over Alternate Rear Delt Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Description

A strength exercise that targets the rear deltoids and upper back by lifting dumbbells out to the sides while bending over at a 45-degree angle.

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How to do Dumbbell Rear Delt Fly (45 degrees)

01
Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
02
Setup
Hinge at your hips, keeping a slight bend in your knees, until your torso is at approximately a 45-degree angle to the floor. Let the dumbbells hang straight down, arms mostly extended with a slight elbow bend.
03
Engage your core and, keeping your torso still, lift the dumbbells out to your sides in an arc, leading with your elbows. Focus on squeezing your shoulder blades together.
04
Continue lifting until your arms are roughly parallel to the floor, or slightly above, with your elbows still slightly bent. Exhale during this lifting phase.
05
Slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the movement. Inhale as you return.

Tips

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep consistent tension on the rear deltoids.
Focus on initiating the movement by squeezing your shoulder blades together rather than just lifting with your arms, which helps isolate the rear delts and upper back.
Keep your head in a neutral position, aligned with your spine, to avoid neck strain and maintain proper spinal alignment throughout the exercise.
Control the eccentric (lowering) phase of the movement by slowly returning the dumbbells to the start, maximizing muscle time under tension for better results.

Common mistakes

Using momentum to swing the weights rather than controlled muscle contraction reduces the effectiveness; instead, use a lighter weight and focus on a slow, deliberate lift and lower.
Rounding your back during the exercise places undue stress on the spine; ensure your back remains straight and chest proud by engaging your core and hinging properly at the hips.
Shrugging your shoulders towards your ears activates the upper traps too much; keep your shoulders depressed and focus on pulling the dumbbells horizontally, away from your body.

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Questions

What muscles does Dumbbell Rear Delt Fly (45 degrees) work?

Dumbbell Rear Delt Fly (45 degrees) primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Dumbbell Rear Delt Fly (45 degrees) good for beginners?

Dumbbell Rear Delt Fly (45 degrees) 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 Rear Delt Fly (45 degrees)?

You need Dumbbell to perform Dumbbell Rear Delt Fly (45 degrees). 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 Rear Delt Fly (45 degrees)?

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep consistent tension on the rear deltoids. Focus on initiating the movement by squeezing your shoulder blades together rather than just lifting with your arms, which helps isolate the rear delts and upper back. Keep your head in a neutral position, aligned with your spine, to avoid neck strain and maintain proper spinal alignment throughout the exercise. Control the eccentric (lowering) phase of the movement by slowly returning the dumbbells to the start, maximizing muscle time under tension for better results.

What are common mistakes when doing Dumbbell Rear Delt Fly (45 degrees)?

Using momentum to swing the weights rather than controlled muscle contraction reduces the effectiveness; instead, use a lighter weight and focus on a slow, deliberate lift and lower. Rounding your back during the exercise places undue stress on the spine; ensure your back remains straight and chest proud by engaging your core and hinging properly at the hips. Shrugging your shoulders towards your ears activates the upper traps too much; keep your shoulders depressed and focus on pulling the dumbbells horizontally, away from your body.