Exercise guide
Bent-over dumbbell rear fly
Works your rear delts, with help from your upper back. Dumbbells. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclesrear delts
Helpersupper back
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 12-15 reps
Rest1 minute
How to do it
- Hinge forward with a flat back, a light dumbbell in each hand hanging below your chest.
- Keep a soft bend in your elbows.
- Raise your arms out to the sides until they’re level with your body, squeezing between your shoulder blades.
- Lower slowly for 2 seconds.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the bent-over dumbbell rear fly in a plan
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No card needed. 18+ only.