Dumbbell Rear Delt Fly (45 degrees) Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Reverse Fly, Rear Delt Fly
How to: Dumbbell Rear Delt Fly (45 degrees)
- Stand with your feet shoulder-width apart and keep a slight bend in your knees.
- Hold a dumbbell in each hand, bend at the waist until your torso is almost parallel to the floor.
- Let the weights hang down directly below you, palms facing each other.
- Engage your core and squeeze your shoulder blades together, raising the weights out to your sides.
- Keep your elbows slightly bent and raise the weights to shoulder level, then lower them back to the starting position.
Common Mistakes
- Lifting the weights too high, placing strain on the shoulder.
- Using momentum instead of controlled movements.
- Not keeping the core engaged, leading to excessive back arch.
Modifications
- Perform the exercise seated with back support for extra stability.
- Use lighter weights to ensure proper form.
Tips
- Maintain a slight bend in your elbows throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the lift.
- Ensure that your torso remains stable, using controlled movements.
Dumbbell Rear Delt Fly (45 degrees) Alternatives
Tags
shoulders
strength
deltoids
rear delt
exercise
dumbbells