Bent-Over Dumbbell Rear Delt Fly

Rear delts, Traps, RhomboidsDumbbells

Builds the rear deltoids and upper back. This movement improves shoulder girdle stability and reinforces good posture.

How to do it

1Grab a pair of dumbbells and stand with feet hip-width apart.

2Hinge forward at the hips with a flat back, soft knees, and your hips pushed back.

3Let the weights hang below your chest with a soft bend in the elbows and palms facing each other.

4Exhale as you raise your arms out to the sides, driving through the elbows and squeezing your shoulder blades together.

5Pause at the top, then lower the weights under control as you inhale.

Common mistakes

Rounding the lower back, which puts harmful stress on the spine.

Using torso momentum to swing the weights up instead of using the target muscles.

Bending the arms too much, turning the fly into a row.

Breathing

Exhale as you lift the dumbbells out to the sides, and inhale as you lower them.

Make it harder or easier

To simplify, drop the weight or rest your forehead against a padded support.

To progress, hold the arms extended at the top of the rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.