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

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