Platesmith

Bent-Over Rear Delt Fly

An isolation dumbbell exercise for the posterior deltoid.

  • Shoulders
  • Dumbbell
  • Isolation

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Bent-Over Rear Delt Fly, times your rest and tells you when to add weight. Free, with no ads.

Coming soon toiPhone Coming soon toAndroid

Muscles worked

MainPosterior deltoid
AlsoRhomboids, Trapezius

Setup

Keep a slight elbow bend and think of pulling the arms apart, not up.

How to do it well

  • Hinge over with a flat back
  • Raise the dumbbells out to the sides
  • Lead with the elbows and squeeze

Common mistakes

  • Using momentum to swing
  • Shrugging the traps up

Free programs with Bent-Over Rear Delt Fly

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.