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Shoulders · Beginner

Rear Delt Fly

Rear-delt fly that also supports the upper back through an open arm path.

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Rear Delt Fly demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a dumbbell in each hand and hinge forward with a flat back.
  2. 02Let the dumbbells hang under your shoulders with a slight bend in your elbows.
  3. 03Raise both arms out to the sides by squeezing the back of your shoulders.
  4. 04Stop around shoulder height without shrugging.
  5. 05Lower the dumbbells slowly and keep the movement controlled.

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Variations

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

Related variationBand Bent Over Rear Delt FlyRelated variationBodyweight Bent Over Rear Delt FlyRelated variationBand 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 substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Rear Delt RowComparable substituteBand Lateral Scapular RetractionComparable substituteRear Delt Row with Bed SheetComparable substituteBent-Over Dumbbell Rear-Deltoid FlyComparable substituteBodyweight Backhand Raise

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