How to do the Dumbbell Rear Delt Fly
Hinge at the hips with a flat back until your torso is nearly parallel to the floor, dumbbells below your chest.
Bend your elbows slightly.
Raise your arms out to the sides to shoulder height, squeezing your rear delts.
Lower slowly without moving your torso.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Rear Delt Fly doesn’t suit your gym or your joints.
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