Dumbbell Rear Delt Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Deltoid Lateral, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Rear Delt Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Rear Delt Fly
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend slightly at the hips and keep your back straight.
- Raise the weights out to the sides, keeping a slight bend in your elbows.
- Pause at the top of the movement when your arms are parallel to the ground.
- Lower the weights back to the starting position in a controlled manner and repeat.
Common Mistakes
- Using momentum to swing the weights.
- Failing to maintain a stable position, which can lead to injury.
- Lifting too heavy, risking shoulder strain.
Modifications
- Reduce weight to maintain form.
- Perform the fly seated for additional support and stability.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Avoid swinging the weights; move in a controlled manner for maximum effectiveness.
Dumbbell Rear Delt Fly Alternatives
Tags
shoulders
deltoid
strength
muscle building
sculpting
upper body
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
