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Bent Over Rear Delt Fly Dumbbell

Learn how to properly perform the Bent Over Rear Delt Fly Dumbbell with this complete demonstration video.

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What is the Bent Over Rear Delt Fly Dumbbell?

The bent over rear delt fly dumbbell is an isolation exercise primarily targeting the rear deltoids. This exercise is great for enhancing the definition and strength of the back of the shoulder. It also helps strengthen the back stabilizer muscles.

How to properly perform the Bent Over Rear Delt Fly Dumbbell

  1. Stand with your feet shoulder-width apart and slightly bend your knees.
  2. Lean forward at your hips, keeping your back straight and parallel to the ground.
  3. Hold a dumbbell in each hand with an overhand grip, palms facing each other.
  4. With a slight bend in your elbows, lift your arms out to the sides until they are parallel to the ground.
  5. Squeeze your shoulder blades together and engage your rear deltoids.
  6. Slowly lower the dumbbells back down to the starting position.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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