DB Rear Delt Fly

How to Perform

1. Hinge forward at the hips about 45-60 degrees, or lie face down on an incline bench
2. Let dumbbells hang straight down with a slight elbow bend
3. Raise arms out to the sides in a wide arc, squeezing your rear delts at the top
4. Hold for 1 second at the top
5. Lower with control over 2-3 seconds

Tips

• Keep a slight bend in your elbows locked throughout — straightening your arms shifts work to the traps
• No dumbbells? Reverse pec deck, cable reverse flys, or resistance band pull-aparts all hit the rear delts
• Use a slow 2-1-3 tempo (2 up, 1 squeeze, 3 down) — rear delts respond better to control than heavy weight
• Lifting too heavy and using body momentum is the most common mistake — rear delts are small, so go lighter than you think
• Focus on squeezing the muscle at the back of your shoulder — you should feel a burn right behind the shoulder joint

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Adjustable Dumbbells	Light weights with fine increments for rear delt isolation	Bowflex SelectTech 552	Read Review