Dumbbell rear deltoid fly
Main muscle worked: Trapezius, posterior deltoids, teres major
This exercise is for your posterior deltoids. While you can train your posterior deltoids, this exercise also challenges your upper part of your back muscle.
Dumbbell rear deltoid fly
- Hold the dumbbells overhand and stand with your legs in shoulder-width apart, knees slightly bent and lean forward. Hang the dumbbells down in front of you.
- Raise your arms up to horizontal with your elbows slightly bent in a controlled movement.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Tips: Squeeze your shoulder blades together to make your trapezius and teres major work more.
Notes: You can also do this exercise with cable and resistance bands. If you feel uncomfortable in your back by keeping this posture, you can do single arm rear deltoid fly by holding something supporting yourself.