Rear Delt Fly (Dumbbell)

How to do the Rear Delt Fly (Dumbbell)

1. Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor, letting your arms hang straight down with palms facing each other.
2. Keep a slight bend in your elbows and maintain a neutral spine with your core engaged.
3. Raise the dumbbells out to the sides in an arc until your elbows reach shoulder height, leading with your elbows rather than your hands.
4. Squeeze your shoulder blades together at the top of the movement.
5. Lower the dumbbells back to the starting position under control.

Form tips

• Keep your torso angle consistent throughout the set to maintain constant tension on the rear delts.
• Focus on pulling your elbows back and out rather than lifting with your hands to emphasize the rear deltoids over the traps.
• Use a controlled tempo with a slight pause at the top to prevent momentum from taking over the movement.

Common mistakes

• Standing too upright reduces rear delt activation and shifts emphasis to the lateral deltoids instead.
• Using too much weight forces you to swing the dumbbells up with momentum rather than isolating the target muscles.
• Shrugging the shoulders at the top engages the upper traps excessively and reduces rear deltoid involvement.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight, while strength work typically uses 3 to 5 sets of 6 to 8 reps with heavier loads.

Frequently asked questions

Should I do rear delt flies standing or seated?

Both variations are effective, but standing allows for a more natural hip hinge and easier torso positioning. Seated or chest-supported versions can help eliminate momentum if you struggle with form.

How high should I raise the dumbbells during rear delt flies?

Raise the dumbbells until your elbows reach approximately shoulder height or slightly below. Going higher often causes the traps to take over and reduces rear deltoid tension.

What is the difference between rear delt fly and reverse fly?

These terms refer to the same exercise and are used interchangeably. Both describe the movement of raising weights out to the sides while bent forward to target the posterior deltoids.

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