Dumbbell Rear Delt Fly

Rear delt, the portion almost everyone neglects and which improves shoulder health and posture.

• Isolation
• Dumbbell
• Beginner

How to do it

• Lean your torso almost parallel to the floor, neutral back
• Open your arms leading with your elbows
• Squeeze at the back without fully pinching your shoulder blades

Sets, reps and tempo

Ranges: 15–20 reps · 0–1 RIR

Tempo: Open for 1 s, squeeze 1 s, lower for 2 s under control

Common mistakes

• Using momentum by straightening your torso
• Turning it into a row by bending and straightening your elbows
• Loading too much (the rear delt is small)

Muscles worked

Primary

• Rear delt

Secondary

• Traps

Alternatives

• Rear Delt Fly / Reverse Pec Deck
• Face Pull
• Cable Reverse Fly