Shoulders

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Rear Delt Dumbbell Flyes

Exercise Data

Type: Strength

Main Muscle Worked: Shoulders

Other Muscles: Middle Back, Traps

Equipment: Dumbbell

Mechanics Type: Isolation

Level: Beginner

Sport: No

Force: Push

9.0

Excellent

Rear Delt Dumbbell Flyes - Images

START

FINISH

1. Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.

2. Bend forward while keeping your back flat and rest your torso on the thighs.

3. Dumbbell should run under your knees and your arms will be extended with palms facing

each other and a slight bend at the elbows. This will be the starting position.

4. While keeping the arms stationary, raise the upper arms to the sides until they are parallel to

the floor and at shoulder height. Exhale during the execution of this movement and hold the

contraction for a second.

5. Slowly lower your arms to the starting position as you inhale.

6. Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular

to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

Variations: You can perform this exercise with exercise bands or cables.

Rear Delt Dumbbell Flyes- Guide

Alternative Exercises For Rear Delt Dumbbell Flyes

9.0

Rear Delt Cable Flyes

Muscle Targeted: Shoulders

Main Muscle: Shoulders