Dumbbell Rear Fly
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.
How to Do the Dumbbell Rear Fly
Follow these steps to perform the Dumbbell Rear Fly with correct form:
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Extend your arms straight down towards the ground, palms facing each other.
- 4Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Rear Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- shoulders
- Category
- Extended
Related Exercises
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.
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