Shoulders Exercise · Dumbbell
Dumbbell Rear Fly
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.
Go to the movement stepsAlso known as: Db Rear Fly, Dumbell Rear Fly
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Rear Fly
- Begin standing with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down toward the floor, palms facing one another.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Hold briefly at the top, then lower your arms back down under control.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Rear Fly mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Rear Fly work?
- The Dumbbell Rear Fly mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Rear Fly?
- You do the Dumbbell Rear Fly with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Rear Fly?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Rear Fly?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.