Dumbbell Rear Delt Fly
Hinge forward and raise the dumbbells out to the sides with a soft elbow bend, squeezing the rear delts.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts
- Equipment
- Dumbbell
- Movement
- Pull
How to do the Dumbbell Rear Delt Fly
The rear delt fly has you hinge forward and raise light dumbbells out to the sides. It targets the back of the shoulder, which pressing barely trains, and helps round out the shoulder from every angle.
Set up
- 1Hold light dumbbells and hinge forward until your torso is close to parallel with the floor.
- 2Keep your back flat and your knees soft.
- 3Let the dumbbells hang under your chest with your palms facing each other and a slight bend in your elbows.
The movement
- 1Raise your arms out to the sides in a wide arc.
- 2Stop when your arms are in line with your torso.
- 3Pause briefly at the top.
- 4Lower slowly to the start.
Cues
- Reach your hands out to the walls
- Keep your neck long
- Light weight, strict reps
- Pause at the top
Common mistakes
- Bending the elbows and turning it into a row.
- Fix a slight elbow bend and keep it the same throughout.
- Torso rising as the set goes on.
- Hold the hinge, or rest your forehead on an incline bench.
- Using too much weight.
- Drop to a weight you can lift with a pause at the top.
Also works: Middle traps, Rhomboids, Rotator cuff, Spinal erectors
Make it easier
Use the Machine Reverse Fly, which supports your chest and takes the hinge out of it.
Make it harder
Move to the Cable Rear Delt Fly for constant tension through the whole arc.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the rear delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Rear Delt Fly work?
- The Dumbbell Rear Delt Fly mainly works the rear delts.
- What equipment do you need for the Dumbbell Rear Delt Fly?
- A dumbbell.
- How many sets and reps of the Dumbbell Rear Delt Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Rear Delt Fly?
- Band Pull-Apart, Band Rear Delt Row, Cable Face Pull and Cable Rope Face Pull work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Rear Delt Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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