Bent-Over Dumbbell Rear Delt Fly
A hinged-over reverse fly with dumbbells, raising the arms out to the sides. Targets the rear delts and upper-back muscles that support posture.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Hinge at the hips with a flat back until the torso is near parallel to the floor, dumbbells hanging under the chest, palms facing each other.
Keep a slight bend in the elbows and a neutral neck.
Raise the dumbbells out to the sides in a wide arc.
Stop when the arms are about in line with the torso.
Lower slowly back under the chest.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Arms go wide, not back
Pinkies lead slightly
Keep the back flat
Common mistakes
Rowing the weight with bent elbows
Standing up during the set
Using momentum
Squeezing the shoulder blades so hard the traps take over
Safety notes
Keep the spine neutral; rest the head on an incline bench if your lower back fatigues.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.