Rear Delt Fly (45 Degrees) (Dumbbell)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring proper form with each lift.
   • Take care to breathe steadily throughout the exercise.
7. Step 7Finish the Exercise
   • After completing your reps, carefully stand upright while maintaining a straight back.
   • Set the dumbbells down safely on the floor.