Dumbbell Rear Delt Fly
Builds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit on the end of a bench with your feet on the floor and hinge forward until your chest is close to your thighs.
- 02
Hold the dumbbells and let them hang behind your calves with a slight bend in your elbows.
- 03
Raise the dumbbells out to the sides to about shoulder height and squeeze your rear delts.
- 04
Pause briefly at the top without using momentum, then lower the dumbbells back down under control.
Beginner's guide
§ 03 · GuideBuilds the rear delts and upper back. It helps improve posture and supports stronger pulls and presses.
You should feel it in your rear delts and a bit in your upper back, not in your neck or lower back.
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 · SisuLiftDumbbell 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.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 05 · TipsKeep your wrists and upper arms aligned, and avoid shrugging your shoulders. Use a moderate load so the movement does not turn into a back swing.
This exercise targets the rear delts and helps improve control of the upper back postural muscles.
More exercises: Shoulders
§ 06 · Same muscles
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