Dumbbell Rear Fly
Strengthen your rear deltoids with the dumbbell rear fly. This isolation exercise helps improve shoulder stability and posture.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Rear Fly
Dumbbell Rotation Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Delt Fly (45 degrees)
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Bent Over Alternate Rear Delt Fly
Shoulders · Deltoid Posterior · Dumbbell
Description
An isolation exercise that targets the rear deltoids. The exerciser stands and bends over slightly, then lifts the weights to the sides keeping the elbows slightly bent.
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How to do Dumbbell Rear Fly
- 01Setup
Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip. Hinge forward at your hips until your torso is nearly parallel to the floor, allowing the dumbbells to hang straight down.
- 02Setup
Maintain a slight bend in your elbows and keep your core engaged, with a neutral spine throughout the bent-over position.
- 03
Exhale as you raise the dumbbells out to the sides in an arc, leading with your elbows, until your arms are parallel to the floor. Focus on squeezing your shoulder blades together at the top.
- 04
Inhale as you slowly lower the dumbbells back to the starting position with control, resisting gravity. Avoid letting the weights drop or swing.
- 05
Ensure your elbows remain slightly bent throughout the movement and avoid shrugging your shoulders towards your ears.
Tips
- Focus on leading the movement with your elbows and squeezing your shoulder blades together at the top to effectively target the rear deltoids.
- Maintain a slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the target muscles.
- Control both the upward and downward phases of the lift; avoid using momentum to swing the weights up or letting them drop quickly.
- Keep your head in a neutral position, in line with your spine, to prevent neck strain and maintain proper posture during the bent-over position.
Common mistakes
- Rounding your back instead of maintaining a neutral spine can lead to injury; ensure you hinge primarily at the hips and keep your chest proud.
- Using momentum to swing the dumbbells up rather than controlled muscle contraction reduces rear deltoid activation; lower the weight and focus on a slow, deliberate squeeze.
- Shrugging your shoulders towards your ears engages your upper traps instead of your rear delts; keep your shoulders depressed and focus on pulling the weights out to the sides.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Rear Fly work?
Dumbbell Rear Fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Rear Fly good for beginners?
Dumbbell Rear 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 Rear Fly?
You need Dumbbell to perform Dumbbell Rear 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 Rear Fly?
Focus on leading the movement with your elbows and squeezing your shoulder blades together at the top to effectively target the rear deltoids. Maintain a slight bend in your elbows throughout the entire range of motion to protect your elbow joints and keep tension on the target muscles. Control both the upward and downward phases of the lift; avoid using momentum to swing the weights up or letting them drop quickly. Keep your head in a neutral position, in line with your spine, to prevent neck strain and maintain proper posture during the bent-over position.
What are common mistakes when doing Dumbbell Rear Fly?
Rounding your back instead of maintaining a neutral spine can lead to injury; ensure you hinge primarily at the hips and keep your chest proud. Using momentum to swing the dumbbells up rather than controlled muscle contraction reduces rear deltoid activation; lower the weight and focus on a slow, deliberate squeeze. Shrugging your shoulders towards your ears engages your upper traps instead of your rear delts; keep your shoulders depressed and focus on pulling the weights out to the sides.
Related exercises
Dumbbell Rear Lateral Raise (support head)
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Y Elevation
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Dumbbell Incline Alternate Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Reverse Fly (with support)
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store