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Shoulders ยท Reverse fly

Dumbbell Rear Delt Fly

An isolation reverse fly exercise for the rear delts, done with a dumbbell. It also works the upper back.

Dumbbell Isolation Reps and weight Also called: bent-over reverse fly, rear delt raise
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Rear delts

Do most of the work.

Secondary

Upper back

Help during each rep.

  • Rear deltsBack of the shouldersPrimary
  • Upper backMid traps, rhomboidsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Slight bend in the elbows, fixed.
  3. Move the arms out wide with the rear shoulders, not the traps.
  4. Pause, then lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Shrugging. Move with the rear shoulders, not the traps.
  • Swinging. Use a weight you can lift with the trunk still.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.