Dumbbell Rear Fly

Muscles worked

Setup

1. Lie face-down on a flat bench with your chest supported and feet firmly on the floor for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down.
3. Maintain a slight bend in your elbows and keep your neck in a neutral position, looking slightly ahead of the bench.

How to do it

1. Exhale and raise the dumbbells out to the sides in a wide arc until your elbows are level with your shoulders.
2. Focus on leading the movement with your elbows rather than pulling with your hands.
3. Inhale and slowly lower the weights back to the starting position under control.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second pause, 2 seconds down).

Form checklist

• Keep a constant slight bend in the elbows; do not turn the movement into a row.
• Avoid shrugging your shoulders toward your ears during the lift.
• Keep your chest glued to the bench to prevent using momentum or lower back extension.
• Stop the movement when your elbows reach shoulder height to keep tension on the deltoids.

Pro tips

• Imagine you are trying to touch the side walls with your knuckles to maximize the arc and rear delt engagement.
• Use a slight 'pinky-up' tilt at the top of the movement to further isolate the posterior deltoid head.
• Focus on pulling the weights 'out' rather than 'up' to minimize trap dominance.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform a 'top-half' partial rep after completing a full set to reach absolute muscular failure.

Frequently asked

What muscles does the dumbbell rear fly work?

The dumbbell rear fly primarily targets the deltoids, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell rear fly?

The dumbbell rear fly uses dumbbell.

Is the dumbbell rear fly good for beginners?

Yes. The dumbbell rear fly is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Incline Y RaiseIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell Incline Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell One Arm Reverse Fly With SupportIntermediate · deltoids, rhomboids, and trapezius
• Dumbbell Rear Lateral RaiseIntermediate · deltoids, rhomboids, and trapezius