Dumbbell Rear Fly

deltsshouldersdumbbell

Learn how to do the Dumbbell Rear Fly with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Trapezius, Rhomboids.

Dumbbell Rear Fly exercise demonstration showing proper form

How to Do the Dumbbell Rear Fly

Follow these steps to perform the Dumbbell Rear Fly with correct form:

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Extend your arms straight down towards the ground, palms facing each other.
  4. 4Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

Dumbbell Rear Fly Muscles Worked

Primary

delts

Secondary

trapeziusrhomboids

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Rear Fly?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Dumbbell Rear Fly work?

The Dumbbell Rear Fly primarily targets your Delts. Secondary muscles worked include Trapezius, Rhomboids. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Dumbbell Rear Fly?

The Dumbbell Rear Fly requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Rear Fly with proper form?

Start by Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight down towards the ground, palms facing each other. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Dumbbell Rear Fly?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Dumbbell Rear Fly?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Rear Fly best for?

The Dumbbell Rear Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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