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Shoulders · Intermediate

Bent-Over Dumbbell Rear-Deltoid Pulses

Short timed set of small controlled pulses near the top of a bent-over rear-deltoid fly.

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Bent-Over Dumbbell Rear-Deltoid Pulses demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × time

3 × 15 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold light dumbbells and hinge forward with a neutral spine, soft knees, and elbows slightly bent.
  2. 02Raise your arms out to a controlled rear-delt fly position without lifting your torso.
  3. 03Perform small rebound pulses near the top by moving only through the shoulders.
  4. 04Keep the pulses smooth and symmetrical without swinging the dumbbells or shrugging.
  5. 05Lower the dumbbells when the assigned pulses are complete or when you can no longer control the range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBent-Over Dumbbell Rear-Deltoid FlyRelated variationChest-Supported Dumbbell Rear-Deltoid Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteBand Bent Over Rear Delt FlyComparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteWall Handstand Hold

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