Dumbbell Rear Delt (Reverse) Fly
Auto DetectedA horizontal pulling isolation movement targeting the rear deltoids and upper back to build shoulder stability; commonly performed bent-over with dumbbells.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lats
6/10Teres Major
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells with a neutral grip. Hinge at the hips until your torso is nearly parallel to the floor, keeping knees soft and arms hanging straight down.
- Brace your core and maintain a flat back.
- Exhale and raise the dumbbells out to the sides with a slight bend in your elbows.
- Squeeze your rear delts and shoulder blades together at the top of the movement.
- Inhale and slowly lower the weights back to the starting position under control.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze shoulder blades
- Neutral spine
- No momentum
- Soft elbows
Breathing
Exhale as you raise the weights; inhale as you lower them.
Tempo
2-1-2
Range of Motion
Raise arms until they are parallel with the floor; avoid lifting above shoulder height or swinging the torso.
Safety
Safety Notes
- Keep chin tucked to protect the neck
- Stop if you feel pain in the lower back
Spotting
Not recommended; use lighter weights if form breaks down.
Common Mistakes
- Using momentum
- Rounding the back
- Standing too upright
- Shrugging shoulders
When to Avoid
- Shoulder impingement
- Lower back injury
- Rotator cuff issues
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder external rotation range
Build Up First
- Master basic standing hip hinge
- Understand scapular retraction
Also known as
Bent-Over Reverse Fly, Rear Delt Fly, Dumbbell Reverse Fly
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