Rear Delt Reverse Fly (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 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.
2. 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.
3. 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.
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 throughout the movement.
   • Keep your elbows slightly bent and avoid swinging the weights.
6. 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.
7. Step 7Finish the Exercise
   • After completing your set, carefully return to an upright position.
   • Safely place the dumbbells down on the floor.