PlanWorkouts

Exercise 0378 · REF 8DiFDVA

Dumbbell Rear Fly exercise animation

Dumbbell Rear Fly

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The rear fly — bent over, arms sweeping out to the sides — isolates the rear deltoids and upper back stabilizers through a wide arc that most pressing and pulling movements skip entirely. Keeping a slight bend in the elbows and leading with the elbows rather than the hands keeps the tension on the rear delts instead of letting the upper traps take over. It's one of the more commonly under-programmed shoulder exercises relative to how much it helps posture.

How to Do the Dumbbell Rear Fly

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the ground, palms facing each other.
  4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Rear Fly primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Rear Fly work?
The Dumbbell Rear Fly primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell Rear Fly?
The Dumbbell Rear Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Rear Fly?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.