The Dumbbell Rear Delt Fly is a highly effective isolation exercise targeting the posterior deltoids, the rear portion of your shoulder muscles. This move also engages the upper back, promoting better posture and balanced shoulder development.
How to Do It
- Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing in).
- Hinge forward at the hips to about a 45-degree angle, keeping your back flat and core engaged.
- Let your arms hang naturally below your chest with a slight bend in your elbows.
- Raise the dumbbells out to the sides in a wide arc, squeezing your shoulder blades together at the top.
- Lower the dumbbells slowly and under control to the starting position.
Keep the motion smooth, avoid swinging, and do not shrug your shoulders.
Recommended Sets, Reps, and Weight
To improve rear deltoid strength and muscular definition:
- Beginners: 2 to 3 sets of 12 to 15 reps using light weights (5 to 10 lbs)
- Intermediate: 3 to 4 sets of 10 to 12 reps with moderate weights (10 to 20 lbs)
- Advanced: 4 sets of 8 to 10 reps with heavier weights (15 to 30 lbs), focusing on strict form
Perform this exercise 2 to 3 times per week on non-consecutive days to allow for recovery and muscle growth.
What Muscles It Works
- Primary Muscle: Posterior Deltoid (rear shoulder)
- Secondary Muscles: Rhomboids, trapezius, infraspinatus, and teres minor
These supporting muscles stabilize the shoulder and help retract the scapula, contributing to better shoulder health and upper back development.
The Dumbbell Rear Delt Fly is especially valuable for people with forward-rounded shoulders or those who do a lot of pressing exercises, as it helps restore muscular balance.
