Bent-Over Dumbbell Rear-Deltoid Fly

How to perform it

Step-by-step instructions

1. 01Stand with a dumbbell in each hand and hinge forward with soft knees until your torso is nearly parallel to the floor.
2. 02Let your arms hang beneath your shoulders with a slight elbow bend and keep your neck aligned with your spine.
3. 03Lift the dumbbells out to the sides in a wide arc by moving through your shoulders.
4. 04Stop around shoulder height and squeeze your rear delts without shrugging or turning the motion into a row.
5. 05Lower the dumbbells slowly to the hanging position while maintaining the same torso angle.