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Related variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell One Arm Reverse Fly (with support)
Harder progressionDumbbell Plank Reverse Fly
Related variationDumbbell Seated Bent Over Rear Delt FlyRelated variationProne Single Arm Trap Raise
Related variationBent-Over Dumbbell Rear-Deltoid FlyOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Lie face down on a bench with a dumbbell in each hand hanging beneath your shoulders.
- 02Keep your chest supported, neck neutral, and elbows softly bent in a fixed position.
- 03Raise both arms out to the sides until your upper arms approach shoulder height.
- 04Pause briefly while contracting your rear deltoids without shrugging or lifting your torso.
- 05Lower the dumbbells slowly to the hanging position and repeat with the same arc.
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Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Related variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell One Arm Reverse Fly (with support)Harder progressionDumbbell Plank Reverse FlyRelated variationDumbbell Seated Bent Over Rear Delt FlyRelated variationProne Single Arm Trap RaiseRelated variationBent-Over Dumbbell Rear-Deltoid FlyKeep exploring
Alternatives
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