Demo & instructions
Dumbbell Rear Delt Fly
Also known as: Bent-Over Reverse Fly, Rear Delt Raise, Dumbbell Reverse Fly
Instructions
Hinged forward at the hips, you sweep light dumbbells out to the sides. It targets the back of the shoulders, an area pressing and most rowing barely reach.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Hold a light dumbbell in each hand and stand with feet hip-width apart.
- 2Push your hips back and tip your torso forward until it is close to parallel with the floor.
- 3Let your arms hang under your shoulders with palms facing each other and elbows slightly bent.
Execution
- 1Sweep your arms out wide to the sides, keeping the same small bend in your elbows.
- 2Stop when your upper arms are level with your back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
