TETSUDumbbell Rear Fly
The Dumbbell Rear Fly is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 6 steps below for correct form, with an animated demonstration.
deltsshoulders
trapeziusrhomboids
dumbbell
How to do the Dumbbell Rear Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Rear Fly work?
The Dumbbell Rear Fly primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Rear Fly?
You need a dumbbell to perform the Dumbbell Rear Fly.
How many sets and reps of the Dumbbell Rear Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Rear Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.