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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Rear Fly

The dumbbell rear fly is an isolation exercise that targets the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed by hinging at the hips, maintaining a straight back, and lifting dumbbells out to the sides while squeezing the shoulder blades together.

Dumbbell Rear Fly demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Rear Fly, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the ground, palms facing each other.
  4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Rear Fly works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Rear Fly in SPLYT

Dumbbell Rear Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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