Dumbbell Seated 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, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Alternate Rear Delt Fly, Seated Bent Over Rear Delt Fly
How to: Dumbbell Seated Bent Over Alternate Rear Delt Fly
- Sit on the edge of a bench with your feet flat on the floor, holding a dumbbell in each hand.
- Lean forward slightly and allow the dumbbells to hang down.
- With a slight bend in your elbows, raise the dumbbells out to the side until your arms are parallel to the ground.
- Pause briefly at the top, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position and repeat.
Common Mistakes
- Lifting too heavy and using momentum.
- Hunching over instead of maintaining a straight posture.
- Not fully extending the arms during the movement.
Modifications
- Perform the exercise seated on a bench for additional support.
- Use lighter weights to master the form before increasing weight.
Tips
- Maintain a neutral spine throughout the movement.
- Control the weights and avoid swinging.
- Focus on squeezing the shoulder blades together at the top.
Dumbbell Seated Bent Over Alternate Rear Delt Fly Alternatives
Tags
shoulders
rear deltoids
strength
dumbbells
upper body
muscle building