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All exercises

Dumbbell rear fly

Intermediate

Dumbbell rear fly is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Extend your arms straight down towards the ground, palms facing each other.
  4. 4Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable supine reverse flyCable
  • Cable cross-over reverse flyCable
  • Dumbbell reverse flyDumbbell
  • Dumbbell rotation reverse flyDumbbell
  • Dumbbell one arm reverse fly (with support)Dumbbell
  • Lever seated reverse flyMachine

Easier variations

  • Dumbbell one arm reverse fly (with support)Dumbbell
  • Lever seated reverse flyMachine
  • Lever seated reverse fly (parallel grip)Machine
  • Band reverse flyResistance band
Logged today · 90 seconds restDumbbell rear fly

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band