Dumbbell Rear Delt Flye

A bent-over dumbbell isolation exercise targeting the rear delts and upper back. Useful for lifters building shoulder balance and posterior delt size.

Also known as: DB rear delt fly, dumbbell rear delt flyes, DB rear delt flyes, bent-over dumbbell rear delt fly, bent over DB rear delt fly

Beginner Isolation Dumbbells

How to do the Dumbbell Rear Delt Flye

Push your hips back until your torso is close to parallel, letting the dumbbells hang down.
Keep a gentle bend in your elbows and avoid arching your back.
Pull the dumbbells out to the sides, keeping your wrists below your elbows.
Stop when your upper arms reach shoulder height, feeling the pull.
Slowly lower the weights back to the starting position.

Full technique — 6 steps

Stand holding dumbbells, then hinge at the hips until your torso is nearly parallel to the floor.
Set your feet about hip width apart and let the dumbbells hang below your shoulders.
Keep a slight bend in your elbows and fix your torso position before each rep.
Raise your arms out wide in line with your shoulders, keeping your wrists below your elbows.
Stop when your upper arms reach shoulder height without shrugging or standing up.
Lower the dumbbells back under your shoulders along the same wide path.