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Last updated February 2, 2026
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shoulders
Rear Delt Fly (Dumbbell)
Bend over at the hips with a flat back. Raise the dumbbells out to the sides like wings. Focus on squeezing the small muscles on the back of your shoulders.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
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 with a neutral grip (palms facing each other).
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso at about a 45-degree angle.
- Step 2Position Your Arms
- Let your arms hang straight down from your shoulders, holding the dumbbells.
- Ensure your elbows are slightly bent and your wrists are neutral.
- Step 3Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your head in a neutral position, looking slightly ahead of you.
- 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 throughout the movement.
- Keep your elbows slightly bent and avoid swinging the weights.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each rep.
- Focus on the contraction of your rear deltoids and upper back.
- Step 7Finish the Exercise
- After completing your set, carefully return to an upright position.
- Safely place the dumbbells down on the floor.