Dumbbells · Isolation
Dumbbell rear delt fly
Dumbbell rear delt fly mainly works your rear shoulders. It also helps your upper back.
Step by step
- Hinge forward with a flat back, arms hanging.
- Raise the weights out to the sides.
- Lower slowly with soft elbows.
What you should feel
A squeeze in the back of your shoulders; your lower back and neck should not strain.
Common mistake
Swinging with your torso; use lighter dumbbells and keep your body still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Reverse pec deckRear shouldersQuestions
What muscles does the dumbbell rear delt fly work?
Dumbbell rear delt fly mainly works your rear shoulders. It also helps your upper back.
Can I do the dumbbell rear delt fly at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell rear delt fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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