dumbbell rear fly
dumbbell rear fly — highlighted muscle: delts

Muscles worked

delts, trapezius, rhomboids

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dumbbell rear fly

Body part
shoulders
Equipment
dumbbell
Target muscle
delts
Muscle group
trapezius

Secondary muscles

trapeziusrhomboids

How to perform it

  1. 1

    Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

  2. 2

    Bend your knees slightly and hinge forward at the hips, keeping your back straight.

  3. 3

    Extend your arms straight down towards the ground, palms facing each other.

  4. 4

    Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.

  5. 5

    Pause for a moment at the top, then slowly lower your arms back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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