deltsdumbbell
dumbbell rear fly
dumbbell rear fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Step 2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step 3. Extend your arms straight down towards the ground, palms facing each other.
Step 4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
Step 5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
trapeziusrhomboids
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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