Tsunami Barbell
    Dumbbell Rear Delt Fly
    Back to Library
    Shoulders

    DUMBBELL REAR DELT FLY

    Isolation exercise for the posterior deltoids. Critical for shoulder health and balancing pressing volume.

    KEY TARGETS
    • Primary MuscleShoulders
    • EquipmentDumbbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Bend forward at hips until torso is nearly parallel to floor. Hold dumbbells with arms hanging down, palms facing each other. Slight bend in elbows, core braced.

    Execution

    Raise dumbbells out to the sides in a wide arc, squeezing rear delts at the top. Think about pulling your shoulder blades together. Pause, then lower with control.

    Exercise technique image

    Key Cues

    • Wide arc: think about spreading wings

    • Squeeze rear delts at the top

    • Keep slight bend in elbows

    • Control the descent

    • No swinging or momentum

    Common Mistakes

    • Using too much weight

    • Standing too upright

    • Pulling with traps instead of rear delts

    • Using momentum

    • Not reaching full contraction

    Programming

    3-4 sets of 12-20 reps. Use light to moderate weight. Rear delts are small muscles—focus on the squeeze, not the weight.

    Train 2-3 times per week, especially if you bench press frequently.

    READY TO LIFT?

    Add the Dumbbell Rear Delt Fly to your next training cycle. The next week can change from what you logged.

    Start Free Cycle