At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Rear Deltoids |
| Also works | Rhomboids, Traps |
The movement, step by step.
- Hinge at the hips with a soft knee bend, or lie chest-down on an inclined bench. Let dumbbells hang below the shoulders.
- Set a slight bend in both elbows and keep the neck in line with your upper back.
- Raise the arms outward in a wide arc until the upper arms approach the torso line, staying within a comfortable range.
- Lower slowly so the weights return below the shoulders while your torso remains still.
Technique cues
- Reach wide rather than pulling the weights toward your ribs.
- Keep the elbow angle almost unchanged.
- Use a short pause without lifting your chest.
Common mistakes
- Bending the elbows more and turning the fly into a row.
- Raising the torso to accelerate heavy dumbbells.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Bent-Over Dumbbell Rear Fly — National Academy of Sports Medicine (NASM).
- How to do a Bent-Over Dumbbell Rear Fly with Neutral Grip — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Dumbbell - Rear Delt Fly, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.