Dumbbell Bent-Over Rear-Delt Fly
Strengthen your rear deltoids with Alternating Dumbbell Rear-Delt Fly. Improve posture and shoulder health with controlled movements!
The Dumbbell Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the traps and back. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Rear-Delt Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Bent-Over Rear-Delt Fly Variations and Alternatives
How to do the Dumbbell Bent-Over Rear-Delt Fly
Select an appropriate weight for your fitness level. Lighter weights are recommended to maintain proper form and avoid injury.
Stand with feet shoulder-width apart, knees slightly bent.
Bend forward at the hips, keeping your back straight, almost parallel to the ground.
Grasp the dumbbells with a neutral grip (palms facing each other) and let them hang straight down from your shoulders. This is the starting position.
Keeping a slight bend in your elbows, raise the dumbbells out to the sides and up to shoulder level. The motion should resemble flapping wings.
Focus on squeezing your shoulder blades together as you lift the dumbbells.
Pause at the top for a moment to maximize the contraction in your rear deltoids.
Slowly lower the dumbbells back to the starting position.
Repeat the movement for the desired number of reps and sets, ensuring you maintain proper form throughout.
Make sure to breathe out as you lift the dumbbells and inhale as you return to the starting position. Keep the movement controlled to avoid using momentum to lift the weights. Adjust the weight as necessary to ensure that you can perform the exercise with correct form and without pain.
---
Dumbbell Bent-Over Rear-Delt Fly FAQs
What muscles does the Dumbbell Bent-Over Rear-Delt Fly work?
The Dumbbell Bent-Over Rear-Delt Fly mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Bent-Over Rear-Delt Fly?
Dumbbells.
What workout day should the Dumbbell Bent-Over Rear-Delt Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Rear-Delt Fly variations and alternatives?
Similar exercises include the Barbell Lying Incline Rear-Delt Raise, Barbell Rear-Delt Raise, Barbell Bent-Over Row and Bodyweight Bent-Over Rear-Delt Fly.
Training calculators
Work out the numbers behind your training before your next session.