Rear Delt Fly
- Beginner
- Gym
- Home
The dumbbell rear delt fly hinges you forward with a flat back, then raises the dumbbells out to the sides to squeeze the rear delts and upper back. Holding the hinge instead of standing tall shifts the work to the back of the shoulder. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Rear delts, Upper back
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Hinge forward with a flat back, dumbbells hanging down.
- Keep a slight elbow bend.
- Raise your arms out to the sides, squeezing your rear delts.
- Lower slowly without standing up.
Form cues
- Keep your back flat, not rounded, through the hinge.
- Squeeze your shoulder blades together at the top.
- Exhale as your arms lift out to the sides.
Common mistakes
- Back rounds and hips rise during the set. Keep your knees soft and back flat.
- Arms swing up using momentum. Slow the lift and squeeze your shoulder blades.
- Standing up partway through each rep. Hold the hinge position for the entire set.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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