Dumbbell Rear Delt Fly
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with an overhand grip, palms facing each other.
Keep a slight bend in your knees and maintain a neutral spine.
2. Starting Position:
Bend forward at your hips while keeping your back straight. Your torso should be nearly parallel to the ground.
Allow your arms to hang down in front of you with your palms facing each other.
Maintain a slight bend in your elbows throughout.
3. Lifting Motion:
Inhale as you lift the dumbbells away from each other, out to the sides.
Keep your arms extended and raise them until they are parallel to the ground.
4. Range of Motion:
Continue lifting until you feel a strong contraction in your rear deltoids.
Focus on engaging your rear deltoid muscles during this phase.
5. Squeeze and Pause:
At the top of the movement, pause briefly to maximize the contraction in your rear deltoids.
6. Lowering the Dumbbells:
Exhale as you slowly lower the dumbbells back down to the starting position with control.
7. Finish:
Once you’ve completed your set, stand upright and carefully place the dumbbells on the ground.
Tips for Proper Dumbbell Rear Delt Fly Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Elbow Position: Keep a slight bend in your elbows throughout the movement.
Breathing: Inhale as you lift the dumbbells and exhale as you lower them.
Warm-Up: Perform a light warm-up before starting your dumbbell rear delt fly sets to prepare your shoulder muscles.
Variations: You can also perform this exercise on an incline bench to change the angle and emphasize the rear deltoids.