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Dumbbell Seated Bent Over Alternate Rear Delt Fly

Target and sculpt your rear deltoids with the seated bent-over alternate dumbbell rear delt fly.

Intermediate
Isolation
Pull
1 min per set2 min rest
Shoulders
Dumbbell

Variations of Dumbbell Seated Bent Over Alternate Rear Delt Fly

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Dumbbell Bent Over Alternate Rear Delt Fly

Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.

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Description

This exercise targets the posterior deltoids by lifting dumbbells alternately in a bent over seated position.

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How to Do Dumbbell Seated Bent Over Alternate Rear Delt Fly

  1. 1
    Setup

    Sit on a bench with your feet flat on the floor and a dumbbell placed on either side of your feet.

  2. 2
    Setup

    Grab a dumbbell in each hand with a neutral grip (palms facing each other) and lean forward from your hips, resting your chest on your thighs, ensuring your back remains straight.

  3. 3

    Allow the dumbbells to hang straight down beneath your shoulders; this is your starting position.

  4. 4

    Exhale and, keeping a slight bend in your elbow, lift one dumbbell out to the side in a wide arc, leading with your elbow until it reaches shoulder height, squeezing your rear deltoid.

  5. 5

    Inhale as you slowly lower the dumbbell back to the starting position with control, then repeat the movement with the other arm, alternating sides for the desired repetitions.

Tips

  • Focus on the mind-muscle connection by consciously squeezing your shoulder blades together at the top of the movement to maximize rear deltoid activation.
  • Control the negative phase by slowly lowering the dumbbell back to the starting position, resisting gravity to enhance muscle growth and prevent injury.
  • Maintain a stable torso throughout the exercise; avoid rocking or using momentum to lift the weights, ensuring the rear deltoids are doing the work.
  • Imagine pulling with your elbows rather than your hands; this helps to keep the tension on the rear deltoids and minimizes bicep involvement.

Common Mistakes

  • ×Using too much momentum: Avoid swinging the dumbbells up by selecting a lighter weight and performing the movement with strict, controlled form.
  • ×Raising the dumbbells too high: Do not lift the dumbbells past shoulder height or let your traps take over; stop when your elbow is level with your shoulder to isolate the rear deltoids.
  • ×Rounding the back: Maintain a neutral spine and flat back throughout the exercise by engaging your core and initiating the lean from your hips, not your lower back.

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Frequently Asked Questions

Is Dumbbell Seated Bent Over Alternate Rear Delt Fly good for beginners?
Dumbbell Seated 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 Seated Bent Over Alternate Rear Delt Fly?
You need Dumbbell to perform Dumbbell Seated 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 Seated Bent Over Alternate Rear Delt Fly?
Focus on the mind-muscle connection by consciously squeezing your shoulder blades together at the top of the movement to maximize rear deltoid activation. Control the negative phase by slowly lowering the dumbbell back to the starting position, resisting gravity to enhance muscle growth and prevent injury. Maintain a stable torso throughout the exercise; avoid rocking or using momentum to lift the weights, ensuring the rear deltoids are doing the work. Imagine pulling with your elbows rather than your hands; this helps to keep the tension on the rear deltoids and minimizes bicep involvement.
What are common mistakes when doing Dumbbell Seated Bent Over Alternate Rear Delt Fly?
Using too much momentum: Avoid swinging the dumbbells up by selecting a lighter weight and performing the movement with strict, controlled form. Raising the dumbbells too high: Do not lift the dumbbells past shoulder height or let your traps take over; stop when your elbow is level with your shoulder to isolate the rear deltoids. Rounding the back: Maintain a neutral spine and flat back throughout the exercise by engaging your core and initiating the lean from your hips, not your lower back.

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