dumbbell rear fly
The dumbbell rear fly is an isolation exercise that targets the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed by hinging at the hips, maintaining a straight back, and lifting dumbbells out to the sides while squeezing the shoulder blades together.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
trapeziusrhomboids
Instructions
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
