Shoulders · Dumbbells

Dumbbell Rear Delt Fly

The dumbbell rear delt fly is an isolation exercise that targets the posterior deltoids along with the rhomboids and middle trapezius. It is suitable for lifters of any experience level and fits well toward the end of an upper-body or shoulder session to build balanced shoulder stability.

Muscles: Shoulders
Equipment: Dumbbells
Type: Strength
Animation: Women

How to do it

Hold a dumbbell in each hand with your palms facing each other and stand with feet shoulder-width apart.
Hinge at the hips to lean your torso forward until it’s nearly parallel to the ground. Keep a slight bend in your knees.
Let your arms hang down in front of you, maintaining a slight bend in the elbows.
Squeeze your shoulder blades together as you lift the dumbbells out to the sides until your arms are in line with your shoulders.
Lower the dumbbells back to the starting position with control.
Repeat for the desired number of repetitions.

Common mistakes

Using excessive weight forces you to swing your torso, which relies on momentum and takes tension away from the rear delts.
Bending the elbows too much turns the movement into a row, shifting the workload to the lats and biceps.
Rounding the lower back during the hip hinge places unnecessary stress on the lumbar spine.

Tips

Keep a fixed, slight bend in your elbows and lead the movement by raising your elbows outward and upward.
Hinge at the hips until your torso is nearly parallel to the floor, keeping your spine in a neutral position throughout the set.
Pause for a brief second at the top of each repetition to maximize peak contraction in the target muscles.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions with light to moderate dumbbells, resting 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be performed chest-supported on an incline bench?

Yes, lying chest-down on an incline bench eliminates body sway and takes stress off the lower back, allowing for stricter rear delt isolation.

What should you do if you experience pain in the shoulder joint?

Stop the exercise immediately to avoid aggravating the joint and consult a medical specialist or physical therapist.

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