Dumbbell Rear Delt Fly
ShouldersIsolationPullDumbbellsBeginner
Isolation exercise for the rear delt. Essential for balanced shoulders and joint health.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Hinge your torso to almost 90 degrees.
- 2.Raise your arms out to the sides with elbows slightly bent.
- 3.Raise until parallel to the floor.
- 4.Lower under control.
Common mistakes
- ●Using torso momentum
- ●Not hinging far enough
- ●Bending the elbows too much
- ●Going too heavy
Proper technique
The rear delt responds well to light weights and high reps. Keep the torso completely static. Think about driving your elbows back and up.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rear deltoid
Secondary
- Rhomboids
- Infraspinatus
- Mid traps
- Lower traps