Dumbbell Rear Delt Fly

Builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.

Muscle group

Shoulders

Equipment

Dumbbell

Exercise type

Isolation

Technique

Basic technique

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Muscles worked

§ 01 · Muscles

Primary muscle

Shoulders

Supporting muscles

Back

How to perform

§ 02 · Steps

01
Stand with your feet hip-width apart and hinge at the hips until your torso is leaned forward about 45–90 degrees, brace your core, and keep your back neutral.
02
Hold the dumbbells and let your arms hang relaxed straight down, keep a slight bend in your elbows, and lightly pull your shoulder blades together.
03
Raise the dumbbells out to the sides leading with your elbows until your upper arms are close to the level of your upper back, and squeeze your rear delts.
04
Pause briefly at the top without using momentum, then lower the dumbbells under control back to the starting position.

Beginner's guide

§ 03 · Guide

What it works

Builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.

What it should feel like

You should feel it in your rear delts and a bit in your upper back, not in your neck or lower back.

Most common mistake

A common mistake is swinging the weights or shrugging your shoulders. Use a lighter weight and lift with your elbows under control.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Rear Delt Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.