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

Stand holding dumbbells, then hinge at the hips until your torso is close to parallel.
Set your feet about hip width apart and let the dumbbells hang below your shoulders.
Keep a soft bend in the elbows and fix your torso position before each rep.
Raise your arms out wide in line with your shoulders, leading outward with the 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.