Dumbbell Rear Fly 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
- 4
- Alternate Names
- Rear Delt Fly, Reverse Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Rear Fly
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at the hips, keeping your back straight and bend slightly forward.
- With a slight bend in your elbows, raise the dumbbells out to the side until they reach shoulder height.
- Pause for a moment at the top and then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting weights too heavy, leading to poor form.
- Not engaging the back muscles and using only arm strength.
- Arching the back instead of maintaining a neutral spine.
Modifications
- Use lighter weights to ensure proper form.
- Perform the exercise seated for added stability.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the fly.
- Maintain a neutral spine and avoid swinging the weights.
Dumbbell Rear Fly Alternatives
Tags
shoulders
strength
dumbbell
back
deltoids
fitness
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