Dumbbell Rear Delt Fly

How to do the Dumbbell Rear Delt Fly with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.

Muscles worked

Hold a pair of light dumbbells and hinge at the hips until your torso is nearly parallel to the floor.
Keep a slight bend in your knees, a flat back, and let the dumbbells hang directly under your chest with a neutral grip.
Maintain a slight bend in your elbows and raise the dumbbells straight out to your sides in a wide arc.
Focus on pulling the weight with the back of your shoulders, leading the movement with your pinkies.
Squeeze at the top of the movement when your arms are parallel to the floor.
Lower the dumbbells smoothly under control back to the starting position.

Turning the movement into a row by bending the elbows excessively
Standing up too vertically during the set, shifting the tension to the lateral deltoids
Pinching the shoulder blades too early, which transfers the load to the rhomboids instead of the rear deltoids

Dumbbells

Standing bent over at the hips, or seated leaning forward over the knees.

Also known as: Bent-Over Lateral Raise, Rear Delt Raise

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