Rear Delt Fly (Dumbbell)

Classic free weight rear delt builder — develops posterior shoulder mass, improves shoulder stability, and creates balanced shoulders

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⚡ Quick Reference

Aspect	Details
Pattern	Fly (Horizontal Abduction)
Primary Muscles	Rear Delts
Secondary Muscles	Mid Traps, Rhomboids
Equipment	Dumbbells, Bench (optional)
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Start with 5-15 lbs (lighter than you think)
2. Body position: Hip hinge, bend forward at hips 45-90°
   • Chest nearly parallel to floor for best rear delt isolation
3. Stance: Feet hip-width apart, knees slightly bent
4. Back position: Neutral spine, core braced
5. Arm position: Arms hanging down perpendicular to floor
   • Slight bend in elbows (10-15°)
6. Head position: Neutral, looking down at floor

Equipment Setup

Equipment	Setting	Notes
Dumbbells	5-25 lbs	Most people use 10-20 lbs
Bench	Flat or incline (optional)	Chest-supported removes lower back
Position	Bent-over or seated bent-over	Standing is standard

Setup Cue

"Hip hinge like a Romanian deadlift, chest toward floor, arms hanging like pendulums"

Position Variations

Standing Bent-Over (Standard)

Setup:

• Stand with feet hip-width
• Hip hinge forward 45-90°
• Arms hanging perpendicular to floor

Pros: Most common, functional Cons: Requires lower back stability

Seated Bent-Over

Setup:

• Sit at end of bench
• Bend forward at hips, chest to knees
• Arms hanging down outside legs

Pros: More stable, easier balance Cons: Less range of motion

Incline Chest-Supported

Setup:

• Lie chest-down on incline bench (30-45°)
• Arms hanging perpendicular to floor
• Dumbbells under chest

Pros: No lower back involvement, pure isolation Cons: Requires incline bench

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating proper bent-over position

1. Select light dumbbells
2. Hip hinge forward, chest toward floor
3. Arms hanging straight down
4. Slight bend in elbows (10-15°), locked throughout
5. Core braced, back neutral

Tempo: Set up deliberately — position is critical

Feel: Hamstring stretch, stable lower back, arms hanging loose

⬆️ Raise Phase

What's happening: Raising arms out to sides in arc motion

1. Raise both arms out to sides simultaneously
2. Keep elbow angle fixed — this is a fly, not a row
3. Lead with elbows, think "spreading wings"
4. Raise until arms are parallel to floor (or slightly higher)
5. Breathing: Exhale as you raise

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Intense contraction in rear delts, back of shoulders burning

Critical: Don't let dumbbells swing — control the movement with rear delts

🔝 Peak Contraction

What's happening: Maximum rear delt activation

1. Arms out to sides, parallel to floor
2. Pinky fingers slightly higher than thumbs (optional)
3. Squeeze rear delts hard
4. Hold for 1 second
5. Feel the contraction in back of shoulders

Common error here: Raising too high and engaging traps instead of rear delts

⬇️ Lower Phase

What's happening: Controlled lowering to starting position

1. Slowly lower dumbbells back to hanging position
2. Maintain elbow angle — stay in fly position
3. Keep tension in rear delts throughout
4. Don't let dumbbells swing or drop
5. Breathing: Inhale as you lower

Tempo: 2-3 seconds (slow and controlled)

Feel: Stretch in rear delts as arms come down

Note: Maintain bent-over position throughout entire set

Key Cues

Primary Cues

• "Lead with elbows, not hands" — ensures rear delt engagement
• "Spread your wings" — visualizes the fly motion
• "Pinky up slightly" — helps isolate rear delts
• "Fixed elbow angle" — prevents turning into a row

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s raise, 1s squeeze, 3s lower, no rest
Pump	1-1-2-0	1s raise, 1s squeeze, 2s lower, no rest
Mind-Muscle	3-2-4-0	3s raise, 2s squeeze, 4s lower, no rest

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Delts	Horizontal abduction — raising arms out to sides	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Mid Traps	Scapular retraction (minimal)	█████░░░░░ 50%
Rhomboids	Scapular stabilization	█████░░░░░ 50%

Stabilizers

Muscle	Role
Erector Spinae	Maintains bent-over position (standing version)
Core	Stabilizes torso during movement
Rotator Cuff	Shoulder joint stabilization

Muscle Emphasis

To emphasize rear delts: Chest parallel to floor, elbows at shoulder height To include more upper back: Less hip hinge (more upright), add scapular squeeze To increase rear delt stretch: Lower dumbbells fully between reps

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbows during raise	Turns into a row	Engages mid-back, not rear delts	Lock elbow angle at 10-15°, never change
Too much weight	Can't maintain fly form	Wrong muscles, momentum	Drop weight significantly (50% or more)
Not bent over enough	Upright or 45° only	Gravity doesn't challenge rear delts	Chest parallel to floor (90° hip hinge)
Swinging dumbbells	Momentum does the work	Not isolating rear delts	Lighter weight, controlled tempo
Raising too high	Traps take over	Misses rear delts	Stop at parallel to floor

Most Common Error

Using too much weight — this is the #1 mistake. Rear delts are small muscles. Most people use 10-20 lbs max. If you can't keep your elbow angle fixed and control the movement, the weight is too heavy. Ego has no place in rear delt flies.

Self-Check Checklist

• Chest parallel to floor (90° hip hinge)
• Elbow angle stays fixed throughout (10-15° bend)
• Raising arms in arc motion, not pulling back
• Feeling it in rear delts (back of shoulders), not mid-back
• Controlled tempo, no swinging

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🔀 Variations

By Body Position

Standing Bent-Over (Standard)

Aspect	Details
Position	Standing, 90° hip hinge
Best For	Most people, functional strength
Emphasis	Rear delts + lower back stability

Challenge: Requires lower back endurance

Seated Bent-Over

Aspect	Details
Position	Seated, bent forward over knees
Best For	Better balance, less lower back demand
Emphasis	Rear delts with more stability

Key difference: More stable, good for beginners

Incline Chest-Supported

Aspect	Details
Position	Prone on incline bench (30-45°)
Best For	Pure isolation, zero lower back
Emphasis	100% rear delts, no stabilization

Key difference: Best for pure isolation, removes all momentum

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
High Rep Flys	15-20 reps	Maximum pump
Tempo Flys	3-4s eccentric	More time under tension
Pause at Top	2-3s hold	Maximize contraction

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight 30-40% after failure	Complete rear delt fatigue
Partial Reps	Half reps after failure	Extend set beyond failure
Single-Arm	One arm at a time	Better focus, address imbalances

Grip Variations

Grip	Hand Position	Emphasis	When to Use
Neutral	Palms facing each other	Standard rear delt	Default grip
Pronated	Palms facing back	More rear delt, less bicep involvement	If biceps cramp
Pinky Up	Rotate pinky slightly higher	Maximum rear delt isolation	For pure isolation

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-15	60-90s	Light	1-2
Pump	3-4	15-20	45-60s	Very Light	1-2
Mind-Muscle	3	10-12	90s	Light	2-3

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle or end	After compound pressing/pulling
Pull day	End	Isolation work after rows/pulldowns
Shoulder day	Middle or end	After overhead press
Back day	End	Finish with rear delts

Rear Delt Training Frequency

Rear delts recover quickly and are often undertrained. You can hit them 2-4x per week. Many physique athletes train rear delts every upper body day with different exercises.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets x 12-15 reps
Intermediate	2-3x/week	3-4 sets x 12-15 reps
Advanced	3-4x/week	3-4 sets x 12-20 reps

Progression Scheme

Progressive Overload

Rear delts respond to VOLUME and SQUEEZE, not heavy weight. Progress by:

1. Adding reps (12 → 15 → 20)
2. Adding sets (3 → 4 → 5)
3. Increasing tempo (slower eccentrics)
4. Finally, add weight (2.5-5 lbs)

Sample Programming

Bro Split — Back & Rear Delts Day:

1. Deadlift — 4x5
2. Barbell Row — 4x8
3. Lat Pulldown — 3x10
4. Rear Delt Fly - Dumbbell — 4x15
5. Face Pulls — 3x20
6. Bicep Curls — 3x12

Push/Pull/Legs — Pull Day:

1. Pull-Ups — 4x8
2. Barbell Row — 4x10
3. Dumbbell Row — 3x12
4. Rear Delt Fly - Dumbbell — 3x15
5. Hammer Curls — 3x12

Upper/Lower — Upper Day:

1. Bench Press — 4x6
2. Overhead Press — 3x8
3. Cable Row — 3x12
4. Rear Delt Fly - Dumbbell — 4x12
5. Lateral Raises — 3x15

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Reverse Pec Deck	True beginner, learning isolation
Band Pull-Apart	Learning rear delt activation
Lighter Dumbbells	Can't maintain form	Use 5-10 lbs, focus on technique

Progressions (Harder)

Exercise	When Ready	Link
Incline Rear Delt Fly	Can do 3x15 standing with perfect form
Single-Arm Dumbbell Fly	Want maximum isolation

Alternatives (Same Goal, Different Movement)

Rear Delt Isolation

Alternative	Difference	Good For
Rear Delt Fly - Cable	Constant tension from cables	Better pump, different stimulus
Reverse Pec Deck	Machine, fixed path	Beginners, pure isolation
Face Pull - Rope	Includes external rotation	Shoulder health, rotator cuff

Constant Tension

Alternative	Equipment
Rear Delt Fly - Cable	Cable machine
Face Pull - Rope	Cable machine, rope

Machine Options

Alternative	Benefit
Reverse Pec Deck	Fixed path, beginner-friendly
Rear Delt Machine	Pure isolation, easy to learn

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Stress from bent-over position	Use chest-supported incline version
Shoulder impingement	Aggravation with poor form	Very light weight, keep elbows at/below shoulder height
Rotator cuff injury	Strain with heavy weight	Drop weight significantly, focus on control
Hamstring tightness	Difficulty maintaining bent position	Seated version or chest-supported

Stop Immediately If

• Sharp pain in lower back (standing version)
• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Inability to maintain neutral spine
• Dizziness from head-down position

Injury Prevention

Strategy	Implementation
Start very light	Use 5-15 lbs to learn the movement
Lock elbow angle	10-15° bend, never change during set
Neutral spine	Don't round lower back in bent position
Control the weight	No swinging or momentum
Use chest support	Incline bench removes lower back stress

Lower Back Friendly Version

If lower back is an issue, use the incline chest-supported version. Lie chest-down on a 30-45° incline bench. This removes all lower back involvement and allows pure rear delt isolation.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction	90-180°	🟢 Low
Scapula	Minimal retraction	Slight	🟢 Low
Hip	Flexion (bent position)	90°	🟡 Moderate (standing)
Spine	Neutral maintenance	Minimal movement	🟡 Moderate (standing)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can raise arms out to sides	Doorway stretch, shoulder dislocations
Hip	90° flexion	Can touch toes with slight knee bend	Hip hinge practice, hamstring stretches
Thoracic spine	Good flexion	Can hinge forward without rounding	Foam roll, cat-cow stretches

Joint Health Note

Dumbbell rear delt flies are very joint-friendly for the shoulders when done correctly. The free weight nature requires more stability than cables or machines, which can improve shoulder joint health. However, the bent-over position does require lower back stability.

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❓ Common Questions

How is this different from cable rear delt flies?

Dumbbells require more stabilization and balance, which can build better overall shoulder stability. Cables provide constant tension throughout the movement. Both are effective — dumbbells are better for home gyms and building stability, cables are better for constant tension and isolation. Many programs use both.

How bent over should I be?

For best rear delt isolation, your chest should be parallel to the floor (90° hip hinge). The more upright you are, the more the movement shifts to side delts and less rear delts. If lower back is an issue, use the chest-supported incline version instead of staying more upright.

What weight should I use?

Start with 5-10 lbs per hand. Most people use 10-20 lbs for working sets. If you're using 30+ lbs and you're not an advanced bodybuilder, you're likely using momentum or bending your elbows. This is an isolation exercise — form and squeeze matter more than weight.

Should I raise my pinky finger up?

Yes, slightly rotating so your pinky is higher than your thumb can increase rear delt activation by putting the shoulder in more horizontal abduction. Try both and see which gives you a better mind-muscle connection. Many bodybuilders swear by the "pinky up" cue.

My lower back gets tired before my rear delts. What should I do?

Switch to the chest-supported incline version. Lie chest-down on a 30-45° incline bench and perform the flies from there. This completely removes lower back involvement and allows you to focus 100% on rear delts.

Can I do this standing more upright?

Yes, but it becomes more of a side delt exercise than rear delt. The more upright you are, the more gravity pulls the weight straight down, which shifts emphasis to lateral delts. For rear delts, stay bent over. If you want upright, do lateral raises instead.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. & Kolber, M.J. (2016). Shoulder Muscle Activity During Free Weight Exercises — Tier A
• ACE Fitness Study on Shoulder Exercises — Tier B
• Boeckh-Behrens & Buskies (2000). Fitness Strength Training — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Volume Landmarks — Tier B
• Stronger by Science — Shoulder Training Guide — Tier B
• Hypertrophy Guide by Eric Helms — Tier A

Technique:

• Jeff Nippard — Rear Delt Training Science — Tier B
• John Meadows — Mountain Dog Training — Tier C
• Arnold Schwarzenegger — The New Encyclopedia of Modern Bodybuilding — Tier C

Free Weight Training:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• NSCA Essentials of Strength Training — Tier A

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For Mo

When to recommend this exercise:

• User wants to build rear delts with free weights
• User trains at home with dumbbells
• User wants to develop shoulder stability (dumbbells vs cables)
• User's gym doesn't have cables or pec deck machine
• User wants variety in rear delt training

Who should NOT do this exercise:

• Acute lower back injury → Suggest Incline Chest-Supported version or Reverse Pec Deck
• Severe hamstring tightness → Use seated or chest-supported version
• Dizziness from bent-over position → Use Rear Delt Fly - Cable standing

Key coaching cues to emphasize:

1. "Chest parallel to floor — really bend over"
2. "Lock your elbow angle, lead with elbows"
3. "Spread your wings, pinky slightly up"
4. "Light weight, feel the squeeze in rear delts"

Common issues to watch for in user feedback:

• "I feel this in my lower back" → Use chest-supported version
• "I don't feel my rear delts" → Not bent over enough, or bending elbows
• "I feel it in my mid-back/traps" → Raising too high, stop at parallel
• "The weight is too easy" → Good! This is isolation, focus on squeeze

Programming guidance:

• Pair with: Compound pulling (rows, pulldowns), pressing (bench, overhead press)
• Frequency: 2-3x/week
• Place at: Middle or end of workout, after compound movements
• Volume: 3-4 sets x 12-20 reps

Progression signals:

• Ready to progress when: 3x15 with perfect form, 90° hip hinge, strong squeeze
• Consider: Adding reps to 20, tempo work, or incline version for more ROM
• Regress if: Can't maintain bent position, bending elbows, feeling in wrong muscles

Red flags:

• Using 30+ lbs (unless very advanced) → likely too heavy, using momentum
• Not bent over enough (45° or less) → not isolating rear delts
• Swinging dumbbells → reduce weight drastically
• Lower back rounding (standing version) → switch to chest-supported

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Last updated: December 2024