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Seated Dumbbell Rear Delt Fly

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

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What is the Seated Dumbbell Rear Delt Fly?

The seated dumbbell rear delt fly is an ideal exercise to target the posterior part of the shoulder muscles. This exercise helps improve posture and strengthens stabilizing muscles. Suitable for both beginners and advanced athletes, the rear delt fly also engages the back muscles.

How to properly perform the Seated Dumbbell Rear Delt Fly

  1. Sit on a bench with your back straight, holding a dumbbell in each hand.
  2. Place your feet flat on the floor, knees bent at approximately a 90-degree angle.
  3. Lean slightly forward at the hips, keeping your back straight.
  4. Exhale and lift your arms out to the sides, maintaining a slight bend in the elbows.
  5. Continue lifting the arms until your hands are aligned with your shoulders.
  6. Pause at the top of the movement, then inhale and slowly lower the arms back to the starting position.
  7. Repeat the movement for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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