Rear Delt Flye

Technique

Hinge forward until your torso is parallel to the floor, holding dumbbells hanging straight down. Raise both arms out to the sides in a wide arc, squeezing the rear deltoids and upper back at the top. Keep a slight elbow bend. Lower slowly.

Steps

1. Hinge at the hips until your torso is parallel to the floor
2. Let the dumbbells hang beneath your shoulders with a slight elbow bend
3. Raise both arms out to the sides in a wide arc
4. Squeeze your rear deltoids and upper back at the top
5. Lower the dumbbells slowly to the starting position

Common mistakes

• Using torso momentum to swing the dumbbells upward
• Turning the movement into a row by bending the elbows excessively
• Shrugging the shoulders toward the ears
• Raising the dumbbells far above shoulder level

Variations

• Chest-supported incline-bench rear delt flye
• Seated bent-over rear delt flye
• Single-arm dumbbell rear delt flye
• Neutral-grip dumbbell rear delt flye

FAQ