Dumbbell Rear Delt Fly: How-to, Tips & More
The Dumbbell Rear Delt Fly is a beginner isolation exercise for your rear delts. You do it with dumbbells and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the rear delts, it also works your upper back and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
Traps
Secondary
How to do the Dumbbell Rear Delt Fly
- Lie chest down on an incline bench with a dumbbell in each hand.
- Let your arms hang straight down.
- Raise the dumbbells out to the sides until level with your shoulders.
- Lower slowly.
Dumbbell Rear Delt Fly tips
- The bench stops you from using your back to swing the weight.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Rear Delt Fly alternatives
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Row
Dumbbells
Rear Delt Fly
Dumbbells
Frequently asked questions
What muscles does the Dumbbell Rear Delt Fly work?
The Dumbbell Rear Delt Fly mainly works your rear delts, with help from your upper back and traps.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Rear Delt Fly good for beginners?
Yes. The Dumbbell Rear Delt Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Rear Delt Fly?
You need dumbbells and bench.
Add Dumbbell Rear Delt Fly to your program
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