Rear Delt Dumbbell Fly
The rear delt dumbbell fly is a back and shoulder exercise targeting the rhomboids and posterior deltoids through a wide pulling motion. Performed in the bent-over position, it improves upper back posture and shoulder health.
How to do it
- Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor.
- Let the dumbbells hang below your chest with palms facing each other.
- With a slight bend in your elbows, raise both arms out to the sides until they are at shoulder height.
- Pause at the top, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Hinge at your hips with a flat back.
- Keep a soft, steady bend in your elbows.
- Lead with your elbows as you lift the weights.
- Squeeze your shoulder blades together at the top.
Breathing: Exhale as you lift the dumbbells outward, and inhale as you lower them back to the starting position with control.
Common mistakes
- Using momentum to swing the weights up, which reduces the work done by your upper back muscles.
- Shrugging your shoulders toward your ears, which shifts tension away from your rear delts and into your traps.
- Rounding your lower back during the hinge position, which can strain your spine over time.
Muscles worked
Primary: rhomboids. Secondary: rear delts, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulder joint, ease off and choose a gentler pulling movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my upper back?
You may be standing too upright or rounding your spine. Make sure your torso is nearly parallel to the floor and your core is gently braced.
How heavy should the dumbbells be?
Start very light. The rear delts are small muscles, and using too much weight usually leads to swinging and poor form.
Can I do this exercise sitting down?
Yes, you can sit on the edge of a bench and lean your torso forward over your thighs if standing in a hinged position strains your lower back.