How to Dumbbell Rear Delt Flyes

Rear Delt Flyes are an excellent exercise for targeting the rear deltoids and upper back. This movement involves extending the arms outward while bent over, which helps to build strength and stability in the shoulders.

Muscles Worked

• Rear Deltoids (back of the shoulders)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)

Step-by-Step Guide: How to Perform Rear Delt Flyes

1. Set Up: Bend at the waist with a slight bend in your knees, holding dumbbells with your palms facing each other.
2. Lift the Dumbbells: Raise the dumbbells out to the sides, keeping your elbows slightly bent and squeezing your shoulder blades together.
3. Lower Slowly: Lower the dumbbells back to the starting position with control.
4. Repeat: Perform the desired number of repetitions, focusing on muscle engagement and proper form.