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.
How to Do Dumbbell Rear Delt Fly (45 degrees)
- 1Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
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 Rear Fly
Strengthen your rear deltoids with the dumbbell rear fly. This isolation exercise helps improve shoulder stability and posture.
Dumbbell Lying One Arm Deltoid Rear
Target your rear deltoids with the dumbbell lying one arm deltoid rear raise. This isolation exercise effectively builds strength and definition in your
Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Related Exercises
Dumbbell Rotation Reverse Fly
Strengthen your posterior deltoids and upper back with the Dumbbell Rotation Reverse Fly.
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 Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
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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