Wiki/Exercises/Rear Delt Fly

Rear Delt Fly

shouldersdumbbell

Where the shoulders muscles sit, front and back.

Anatomical figures from body-muscles by Ivan Vulović, Apache-2.0.

Primary muscle

shoulders

Equipment

dumbbell

Secondary muscles

back

How to perform

Hinge forward at the hips until your torso is close to parallel with the floor, or use a chest supported bench. Hold light dumbbells hanging straight down, elbows slightly bent. Raise your arms out to the sides in a wide arc, leading with the elbows. Squeeze at the top, then lower under control. Common mistakes: using too much weight and turning it into a row, and letting the torso rise as you lift.

Technique video

How To Do A PROPER Dumbbell Rear Delt Fly by Mind Pump TV, on YouTube. Embedded with no tracking cookies until you press play.