Kysero
Try for free

Shoulders · Intermediate

Dumbbell Seated Bent Over Rear Delt Fly

Seated bent-over dumbbell fly isolating the rear deltoids through a controlled lateral arc.

View instructionsAll exercises
Back to all exercises
Dumbbell Seated Bent Over Rear Delt Fly demonstration

Exercise overview

Training details

Shoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit near the edge of a bench, hinge forward from your hips, and hold a dumbbell in each hand beneath your legs.
  2. 02Keep your chest angled down, spine long, and elbows softly bent in a fixed position.
  3. 03Raise both arms outward until your upper arms approach shoulder height.
  4. 04Pause while squeezing your rear deltoids without swinging your torso or shrugging.
  5. 05Lower the dumbbells slowly to the starting position and maintain the forward hinge.

Keep exploring

Variations

Browse the full library

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

Related variationDumbbell Prone Bench Rear Delt FlyRelated variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell One Arm Reverse Fly (with support)Related variationDumbbell Plank Reverse FlyRelated variationProne Single Arm Trap Raise

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteWall Handstand HoldComparable substituteRing Support Hold

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder