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Shoulders · Intermediate

Bent-Over Dumbbell Rear-Deltoid Fly

Unsupported hip-hinged rear-deltoid fly that keeps a fixed torso and soft elbow angle while the arms open laterally.

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Bent-Over Dumbbell Rear-Deltoid Fly demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

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.

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Variations

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

Harder progressionBent-Over Dumbbell Rear-Deltoid PulsesRelated variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell Incline Alternate Reverse FlyRelated variationDumbbell Prone Bench Rear Delt 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 substituteBand Bent Over Rear Delt FlyComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteWall Handstand Hold

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