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Shoulders · Dumbbell
Bent Over Rear Delt Fly Dumbbell
Bent Over Rear Delt Fly Dumbbell is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Bent Over Rear Delt Fly Dumbbell
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
- Let the dumbbells hang directly below you with your arms fully extended. Maintain a neutral spine throughout the movement.
- Lift the dumbbells out to the sides by raising your arms until they are in line with your shoulders. Keep a slight bend in your elbows and focus on squeezing your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position by bringing your arms back down. Repeat for the desired number of repetitions.
Form tips
- Keep your back flat and avoid rounding your shoulders or lower back.
- Focus on using your rear deltoids to lift the weights, not your traps or biceps.
- Avoid using momentum or swinging your body to lift the dumbbells.
Bent Over Rear Delt Fly Dumbbell alternatives
More delts exercises
Bent Over Rear Delt Fly Dumbbell FAQ
What muscles does Bent Over Rear Delt Fly Dumbbell work?
Bent Over Rear Delt Fly Dumbbell mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Bent Over Rear Delt Fly Dumbbell?
You need a dumbbell.
How many sets and reps of Bent Over Rear Delt Fly Dumbbell should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Over Rear Delt Fly Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Bent Over Rear Delt Fly Dumbbell burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bent Over Rear Delt Fly Dumbbell?
Other exercises for the delts include Bodyweight Bent Over Rear Delt Fly, Bent Over Rear Deltoid Fly Resistance Band, Cable Rear Delt Fly and Plate Rear Delt Fly.
For developers
Use Bent Over Rear Delt Fly Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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