Dumbbell exercise

Rear Delt Fly (Dumbbell) form, muscles worked, and workout tracking

The dumbbell rear delt fly raises light dumbbells out to the sides from a hinged or chest-supported position, isolating the posterior deltoids with help from the rhomboids and middle trapezius. Lifters rely on it to strengthen the back of the shoulder, which counterbalances heavy pressing volume, supports healthy posture, and rounds out shoulder development that side and front raises alone leave incomplete.

Rear Delt Fly (Dumbbell) illustration

How to do Rear Delt Fly (Dumbbell)

  1. 1Hold a light dumbbell in each hand and hinge at the hips to near parallel, or lie chest-down on an incline bench, with your back flat.
  2. 2Let the dumbbells hang beneath your shoulders with palms facing each other and elbows slightly bent.
  3. 3Exhale as you sweep both arms out to the sides until your upper arms reach shoulder height, squeezing the rear delts at the top.
  4. 4Keep your traps relaxed and avoid bouncing your torso or hurling the weights with momentum.
  5. 5Inhale as you lower the dumbbells back down over two seconds, maintaining the hinge until the set is complete.

Related exercises

Arm Circles

Shoulders · Duration

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bent Over Row (Dumbbell)

Back · Dumbbell

Track Rear Delt Fly (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.