Dumbbell Rear Delt Fly
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.
General Information
Dumbbell Rear Delt Fly is an isolation exercise that primarily targets the rear shoulders and also engages the back. It is an intermediate-level movement that trains horizontal abduction and scapular control for balanced shoulder development and healthier pressing mechanics.
Performed bent over or on an incline bench, the fly emphasizes the rear delts with minimal upper trap involvement when executed with steady tempo and neutral spine. Light to moderate loads work best to feel the target muscle rather than swinging the torso.
It fits well as an accessory on upper-body days or as a secondary lift after rows and pulls. Small grip adjustments and slight arm path changes can shift emphasis across the posterior shoulder fibers and mid-back stabilizers.
Choose the incline-supported variation if lower back fatigue limits your positioning. Use strict ranges and brief pauses to reinforce control rather than chasing heavy weights or excessive momentum.
Instructions
- Hold a pair of dumbbells with a neutral grip. Hinge at the hips with a flat back, chest nearly parallel to the floor.
- Let the arms hang slightly in front of your shoulders with a soft elbow and neutral neck. Brace lightly through the core and glutes.
- Raise the weights out to the sides in an arc, keeping the elbows fixed and shoulders down. Think about moving from the rear delts, not the traps.
- Pause briefly at shoulder level or slightly below, feeling the squeeze between the shoulder blades without cranking the lower back.
- Lower under control to the start position, keeping tension and avoiding a swing or bounce at the bottom.
- Choose a load that allows smooth reps and consistent torso angle; if your lower back tires, switch to an incline-supported setup.
- Breathe steadily and maintain a neutral gaze; stop the set when form or tempo degrades.
Common Mistakes
Injuries
Dumbbell Rear Delt Fly is a medium risk exercise when performed with proper technique.
Lower back and neck strain are the most common issues when the torso angle changes mid-rep or the traps take over. Keep the hinge stable and the ribs stacked to protect your spine.
Manage load conservatively; prioritize quality contractions over heavy weights. Use an incline bench to reduce spinal loading if endurance is a limiter or if form breaks down late in sets.
Stop if you feel sharp shoulder pain or radiating symptoms. Reduce range to the pain-free zone and rebuild with slower tempos and lighter dumbbells.
Alternative Exercises
Frequently Asked Questions
- Q: Incline bench or bent-over?
Incline support reduces spinal fatigue and helps keep form strict. Bent-over offers freedom of path but demands more trunk stability. Choose based on comfort and control.
- Q: How much elbow bend is ideal?
Keep a soft, fixed bend - just enough to stay comfortable. Excessive bend shifts the exercise toward a row and reduces rear delt bias.
- Q: Where should I stop the raise?
Stop around shoulder level or slightly below with control. Higher positions often invite trap dominance or back extension.
- Q: How many reps work best?
Moderate to higher reps work well, such as 10-20 per set with a focus on smooth tempo and consistent tension.
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.