Dumbbell Prone Bench Rear Delt Fly

How to perform it

Step-by-step instructions

1. 01Lie face down on a bench with a dumbbell in each hand hanging beneath your shoulders.
2. 02Keep your chest supported, neck neutral, and elbows softly bent in a fixed position.
3. 03Raise both arms out to the sides until your upper arms approach shoulder height.
4. 04Pause briefly while contracting your rear deltoids without shrugging or lifting your torso.
5. 05Lower the dumbbells slowly to the hanging position and repeat with the same arc.