Rear delt fly
Bent-over raises that train the rear shoulder and upper-back muscles with light dumbbells.
- Muscle group: Shoulders
- Equipment: Dumbbells
- Difficulty: Beginner
Also known as: Dumbbell reverse fly, Bent-over reverse fly, Bagskulder flyes, Reverse flyes, Omvendt flyes
How to do it
- Hinge forward with a flat back and let light dumbbells hang under your shoulders.
- Raise the arms out to the sides with a soft bend in the elbows.
- Pause when the arms are level with the torso, then lower slowly.
Common mistakes
- Using weights so heavy that the torso swings.
- Shrugging instead of squeezing the shoulder blades.
Alternatives
Watch a video demonstration on YouTube
“The PERFECT Dumbbell Rear Delt Fly (DO THIS!)” by Andrew Kwong (DeltaBolic) (opens YouTube)
Used in the programmes
- Push / pull / legs 6-day6 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (home, dumbbells)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.