Rear Delt Fly with Dumbbell
The rear delt dumbbell fly is an exercise targeting the trapezius and rhomboids, with emphasis on the posterior deltoid. Performed bent over, it trains the muscles responsible for scapular retraction and rear shoulder development.
How to do it
- Sit on the edge of a bench and hinge forward at the hips with your chest near your thighs.
- Hold a dumbbell in each hand with a neutral grip, allowing them to hang below your knees.
- Raise the dumbbells out to the sides in a wide arcing motion, squeezing your shoulder blades together.
- Pause at the top when your arms are parallel to the floor.
- Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Form cues
- Hinge forward deeply with a flat back.
- Keep a slight bend in your elbows throughout the movement.
- Lead with your elbows as you lift the dumbbells.
- Squeeze your shoulder blades together at the top.
- Control the weight on the way down.
Breathing: Exhale as you raise the dumbbells out to the sides, and inhale as you lower them back down in a controlled manner.
Common mistakes
- Using momentum to swing the weights up makes it harder to target the rear shoulders.
- Shrugging your shoulders toward your ears engages the traps too much instead of the upper back.
- Straightening your arms completely puts unnecessary stress on your elbow joints.
Muscles worked
Primary: traps. Secondary: rhomboids, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-15 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop the exercise and choose a gentler alternative.
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?
Make sure your chest is well supported near your thighs and your core is lightly braced to protect your spine.
How heavy should the dumbbells be?
Start much lighter than you think you need. Rear delt muscles are small and respond best to lighter weights and strict form.
How often can I do rear delt flies?
You can safely include them 2 to 3 times per week with at least one day of rest between sessions.