Dumbbell Bent Over Alternate Rear Delt Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Deltoid Lateral, Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Rear Delt Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Bent Over Alternate Rear Delt Fly
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips and knees slightly, keeping your back straight.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they are at shoulder height.
- Pause briefly at the top of the movement, then lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back instead of keeping it straight.
- Using excessively heavy weights.
- Not fully extending the arms during the movement.
Modifications
- Perform the exercise sitting down for better back support.
- Use resistance bands instead of dumbbells for a lower impact.
Tips
- Keep a slight bend in your knees.
- Engage your core to stabilize your back throughout the exercise.
- Use lighter weights to maintain proper form.
Dumbbell Bent Over Alternate Rear Delt Fly Alternatives
Tags
shoulders
deltoids
strength
fitness
isolation
muscle building
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