Rear Delt Fly
Also known as: Bent-Over Reverse Fly, Reverse Dumbbell Fly, Bent Over Dumbbell Lateral Raise, Dumbbell Rear Delt Raise, Dumbbell Rear Lateral Raise, Rear Delt Flye, Rear Delt Raise, Dumbbell Rear Delt Fly, Bent-Over Rear Delt Fly, DB Rear Delt Fly, Reverse Flye
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Hinge forward at the hips with a flat back, dumbbells hanging below your chest.
- Keep a slight bend in your elbows.
- Raise your arms out to the sides until they reach shoulder height.
- Lower the weights slowly.
Cues
- Think of spreading the arms apart, not lifting them up.
- Keep your neck relaxed.
Common mistakes
- Using momentum from the torso.
- Pulling the shoulder blades together and turning it into a row.
- Picking a weight that is too heavy.