Dumbbell Rear Delt Fly: How To Do, Muscle Worked, Tips

The dumbbell rear delt fly is a simple yet effective exercise that increases deltoid muscle definition and strength.

The rear delt dumbbell fly targets your upper back muscles and shoulder muscles, particularly the rear deltoids, (backside of your shoulders).

A well-developed rear delt that is a very important feature for lifters and bodybuilders. It’s often considered one of the best things you can have. Some even argue that it is of the utmost significance.

However, performing this exercise can be tricky, especially if you’re not familiar with the correct form. That’s where this ultimate guide comes in.

In this post, we explore the following to effectively train the rear deltoid muscles.

• What is the Dumbbell rear delt fly?
• Benefits of the Rear delt dumbbell fly.
• What muscles do the rear delt fly target?
• How to perform it correctly?
• Best variations of rear dumbbell fly.
• Best Alternate of it.

What Is The Dumbbell Rear Delt Fly?

The dumbbell rear delt fly is an isolation movement that trains the posterior muscles. However, the term ‘isolation movement’ can be misleading. To clarify, it is more accurately described as a single-joint exercise in order to avoid confusion.

During the dumbbell delt fly, the movement is primarily felt at the shoulder. Imagine spreading your arms wide as if you were giving someone a big hug, but in reverse, as opposed to a dumbbell chest fly, where you pull forward.

For the rear delt dumbbell fly, you should stand with a slight knee bend and feet shoulder-width apart, and hold a dumbbell in each hand.

Then bend forward at the hips and keep your back straight, like a bent-over row position. From there, you lift the dumbbells out to the sides in a wide arc while maintaining a slight elbow bend.

Dumbbell Rear Delt Fly Muscle Worked

The rear delt dumbbell flys primarily muscle worked Rear deltoid.

In addition to its target, the main rear delt muscles. The dumbbell delt fly has the involvement of several synergist muscles, these muscles include,

• Rhomboids,
• Infraspinatus,
• Teres Minor
• Teres major.

A handful of other muscles worked or play the role of stabilizer muscles, including your:

• Erector Spinae
• Lateral Deltoid
• Trapezius
• Obliques, and
• Rectus abdominis.
• Forearm Extensors

Benefits Of Rear Delt Dumbbell Fly

Dumbbell Reverse delt fly exercises also help to:

• It specifically targets and strengthens the rear deltoid muscles, which help to develop a well-rounded shoulder.
• Improve posture by reducing the effects of rounded shoulders.
• Boost shoulder stability
• Prevent shoulder injuries
• Build symmetry with the shoulder, preventing a “forward sloping” look
• Improve shoulder function
• For a variety of sports and physical activities, strong rear deltoids are essential, as they contribute to movements such as pulling, rowing, and throwing motions.

Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator

How To Do Dumbbell Rear Delt Fly

Here’s a step-by-step guide on how to do it:

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
3. Bend forward at the hips while keeping your back straight.
4. Your torso should be almost parallel to the floor. Maintain a natural arch in your lower back.
5. Engage your core and keep your neck in a neutral position. Your gaze should be towards the floor.
6. Keep your elbows slightly bent, and raise both arms out to the sides until the dumbbells are level with the height of your shoulders.
7. Your body should resemble the letter ‘T’ at the top of the movement.
8. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
9. Repeat the movement for the desired number of repetitions.

Tips And Form For Dumbbell Rear Delt Fly

• Keep a controlled motion and avoid jerky movements.
• Start with lighter weights to focus on technique and form.
• Throughout the exercise, keep your elbows slightly bent. Avoid fully extending or locking out your elbows.
• Focus on squeezing your shoulder blades together at the peak of the movement to activate your rear deltoid muscles.
• Perform the exercise in a slow and controlled manner, emphasizing the eccentric (lowering) phase.
• Exhale as you pull your arms back, and inhale as you come back. During the exercise, keep your breathing steady.
• Your oblique muscles will need to be engaged to sustain a stable torso throughout the movement.
• You should aim to complete 3-4 sets of 10-12 reps of the dumbbell rear delt fly.
• Perform the exercise 2-3 times a week for optimal results.
• Pair it with other exercises that target different parts of the shoulder for a well-rounded workout.
• As you become more comfortable with the form, feel free to change your set and rep ranges to challenge yourself.

Reps, Sets, and Frequency for Dumbbell Rear Delt Fly

Beginners:

• Reps: Start with 8-10 repetitions per set.
• Sets: Perform 2-3 sets of the exercise.
• Frequency: Include the exercise in your shoulder workout routine 1-2 times per week.

Intermediate:

• Reps: Aim 10-15 repetitions per set.
• Sets: Aim for 3-4 sets of the exercise.
• Frequency: 2-3 times per week.

Advanced:

• Reps: Increase the challenge by performing 12-15+ repetitions per set.
• Sets: Perform 4-5 sets of the exercise.
• Frequency: 2-3 times per week.

Best Variations Of Dumbbell Rear Delt Fly

It can be beneficial to incorporate different variations of the rear delt fly exercise.

• Firstly, by changing, sitting position and dumbbells, you can activate different muscle fibers in the rear deltoids and prevent plateauing. This can result in increased strength and muscle growth.
• Secondly, varying your exercise routine can help prevent boredom and keep your workouts interesting and challenging.
• Lastly, using different versions of the rear delt fly can help prevent injury by making sure that you are working all areas of the muscle group and not just one.

1. Seated Dumbbell Rear Delt Fly

The seated dumbbell rear delt fly is a variation of the traditional dumbbell delt fly that is performed while sitting down, instead of standing.

Thus, the exercise hit specifically the rear shoulder head by isolating it better than any other shoulder exercise.

Adding seated exercises to your routine will provide a different stimulus and help you break down plateaus. It is also beneficial to people who have difficulty maintaining proper form while standing.

How To Do Dumbbell Seated Rear Delt Fly

1. Sit on a bench or chair with your feet planted firmly on the ground.
2. Hold a dumbbell in each hand, keeping your palms facing inwards.
3. Lean forward from your hips while maintaining a straight back, allowing your arms to hang down toward the floor.
4. Slight bend your elbows and raise your arms out to the sides in a wide arc.
5. Continue the movement until your upper arms are parallel to the floor or slightly higher.
6. Then, slowly lower the dumbbells back to their starting position.
7. Repeat for the desired number of repetitions.

2. Lying Dumbbell Rear Delt Fly

If the traditional dumbbell rear fly causes strain on your lower back, try using a lying rear delt fly.

Instead of relying on your core to stabilize your body, you can rest your weight on the bench, which will help to better isolate your rear deltoids.

Lying rear delt fly is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body.

How To Do Dumbbell Lying Rear Delt Fly

1. Place two dumbbells on the floor, one on each side of a flat bench.
2. Lie prone (on your front) on the bench and grasp a dumbbell in each hand.
3. Spread your legs on the floor for support.
4. Keep your elbows slightly bent and raise both arms to the sides until the dumbbells are the same height as your shoulders.
5. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

3. Head Supported Rear Dumbbell Fly

The head-supported rear delt dumbbell fly is also known as the head-supported bent-over reverse fly.

Head support on the incline bench provides stability for the head and neck, allowing you to focus solely on rear deltoid contraction.

As you become more upright in your torso, you will place more emphasis on your lateral deltoids instead of on your posterior deltoids.

How To Do Head Supported Rear Delt Dumbbell Fly

1. An Incline bench should be raised to hip height or in a comfortable position.
2. Hold a dumbbell in each hand, bend at the hips and rest your forehead on the edge of the bench.
3. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards.
4. Keep your elbows slightly bent and raise both arms to the sides until the dumbbells are the same height as your shoulders.
5. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
6. Repeat for the desired number of reps.

4. Side-Lying Rear Delt Dumbbell Fly

The side-lying position provides a stable base, allowing you to focus solely on the rear deltoid contraction.

Furthermore, the side-lying rear delt fly helps to strengthen the rotator cuff muscles, which are essential for maintaining optimal shoulder health.

It is a great unilateral exercise used to target a smaller and often lagging muscle group. Instead of lying on the floor, you can lie on a bench.

How To Do Dumbbell Side-Lying Reverse Fly

1. Lie on your side on a mat or bench, with your legs stacked on top of each other and your head supported by your lower arm.
2. Grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
3. Lift the dumbbell up and away from your body with a slight bend in your elbow.
4. Hold for a count of two at the top of the movement.
5. Then reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
6. Repeat for the desired number of repetitions.
7. Repeat the exercise on your opposite side with your right arm.

5. Incline Rear Delt Dumbbell Fly

Incline rear Delt Dumbbell Fly is also known as chest supported dumbbell fly. The incline bench takes away the potential of using momentum and makes the movement more challenging.

It allows for a greater range of motion compared to standing variations, resulting in a deeper stretch and better muscle activation.

It provides many other benefits, such as it adds size and strength to the posterior, lateral deltoids and trap muscles.

How To Do Chest Supported Rear Delt Dumbbell Fly

1. Set up an incline bench at a 45-degree angle.
2. Sit on the incline bench with your feet firmly planted on the ground.
3. Hold the dumbbells so that they hang straight down from your shoulders.
4. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
5. Pause for a moment at the top of the motion before slowly lowering the weights back down to the starting position.
6. Repeat the desired number of times.

6. Single Arm Dumbbell Rear Delt Fly

If you do the exercise with just one arm at a time, you can focus on the rear deltoid muscle better. This will help you work out the muscle more efficiently.

Single arm exercises challenge your core stability and balance, while working your back muscles.

How To Do One Arm Dumbbell Rear Delt Fly

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Bend your knees slightly and hinge forward at the hips.
3. Let the dumbbell hang down towards the floor and make sure your arm is fully extended.
4. Lift the dumbbell out to the side in a wide arc with a slight bend in your elbow
5. At the top of the movement, pause for a moment, and then slowly lower the dumbbell back down.
6. Complete the desired number of repetitions on one side, then switch to the other side and repeat.

Best Alternates Of Dumbbell Rear Delt Fly

If you’re looking for a similar exercise to replace the dumbbell rear delt fly during your training sessions, you can try these alternatives.

• Machine Rear Delt Fly.
• Renegade Row
• Landmine Row
• Upright Row
• Face pull
• T Bar Row
• Rear Delt Row
• Bent-over lateral raises

Conclusion

The Dumbbell rear delt fly is a great exercise for anyone who wants to shape their shoulders and improve their posture and shoulder mobility.

When you consistently challenge and engage your rear deltoids, you will notice improvements in shoulder strength.

So, grab some dumbbells, do it correctly, and watch your back muscles get stronger.