Dumbbell rear fly
The dumbbell rear fly is an isolation exercise targeting the posterior deltoids. It involves bending at the hips with a slight bend in the knees, holding a dumbbell in each hand, and lifting the weights out to the sides while keeping the arms slightly bent. This exercise helps improve shoulder stability and posture.
At a glance
- Area
- Shoulders
- Main muscle
- Delts
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep a slight bend in your elbows throughout the movement.
- Avoid using momentum to lift the weights.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Maintain a neutral spine position.
- Control the weights on the way down.
What to watch out for
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain
Also known as
Alzate Posteriori con Manubri, Reverse Fly, Bent-over Lateral Raise, shoulder exercise, deltoid exercise