# 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.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/bent-over-rear-delt-fly-dumbbell/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-rear-delt-flye/

## Muscles worked

- Rear delts: 10/10
- Upper back: 6/10
- Traps: 4/10

## How to do the Dumbbell Rear Delt Flye

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

### Full technique — 6 steps

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

## Common mistakes

- Turning it into a row
- Standing up during reps
- Shrugging at the top
- Swinging the dumbbells upward
- Bending elbows too much

## Form cues

- Drive elbows out, not back
- Keep torso fixed
- Slight elbow bend
- Neck stays neutral
- Don't shrug up

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Pull Apart](https://seto.fit/exercises/resistance-band-pull-apart/), [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/)
- **Cable machine**: [Cable Rear Delt Flye](https://seto.fit/exercises/cable-rear-delt-flye/), [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Face Pull](https://seto.fit/exercises/band-face-pull/) — Beginner
- Easier: [Seated Dumbbell Rear Delt Raise](https://seto.fit/exercises/dumbbell-rear-delt-raise-seated/) — Beginner
- **This exercise: Dumbbell Rear Delt Flye — Beginner**

## Quick answers

### What muscles does the Dumbbell Rear Delt Flye work?

Primary: Rear delts 10/10. Also works: Upper back 6/10, Traps 4/10.

### When should I do the Dumbbell Rear Delt Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Rear Delt Flye?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Rear Delt Flye?

Resistance bands: Resistance Band Pull Apart, Chest Supported Resistance Band T-Raise. Cable machine: Cable Rear Delt Flye, Seated Cable Rear Delt Raise.

### What is an easier version of the Dumbbell Rear Delt Flye?

Seated Dumbbell Rear Delt Raise (Beginner), Resistance Band Face Pull (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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