Exercises
Bent-Over Rear Delt Fly form guide
Rear deltsHomeGymDumbbells

Bent-Over Rear Delt Fly

Works your rear delts with help from upper back, traps.

Get your starting weight

A few questions, about a minute. No account needed.

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How to do it

  1. 1Hold light dumbbells and hinge forward at the hips until your chest is nearly parallel to the floor.
  2. 2Let the dumbbells hang under your chest, palms facing each other, elbows soft.
  3. 3Raise your arms out to the sides until they are level with your body.
  4. 4Lower slowly.

Muscles worked

Front
Back
Rear deltsUpper backTraps

Get it right

  • Lead with the back of the shoulders
  • Flat back, neck in line
  • Very light weight

Avoid this

  • Squeezing the shoulder blades so the back takes over
  • Rounding the back
  • Swinging