Rear Delt Fly (45 Degrees) (Dumbbell)

Hinge at your hips so your torso is almost parallel to the floor. Raise the dumbbells to the side like wings. Squeeze your rear delts at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

dumbbell

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips until your torso is at about a 45-degree angle, keeping your back straight.
Step 2Position Your Arms
- Let your arms hang straight down from your shoulders, palms facing each other.
- Keep a slight bend in your elbows to prevent strain on your joints.
Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Ensure your neck is in a neutral position, looking slightly ahead.
Step 4Lift the Dumbbells
- Raise the dumbbells out to the sides in a wide arc, leading with your elbows.
- Focus on squeezing your shoulder blades together at the top of the movement.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Keep your elbows slightly bent and avoid swinging the weights.
Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each lift.
- Take care to breathe steadily throughout the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright while maintaining a straight back.
- Set the dumbbells down safely on the floor.