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To do a dumbbell rear delt reverse fly, hinge to a flat back, let the weights hang under your shoulders, and lift out to the sides with soft elbows. It targets the rear delts most, with traps and upper back assisting. The most common mistake is shrugging the weights up, so keep shoulders down and lead with the elbows. Progress by adding reps first, then a small weight jump once you can keep the same range.
Step-by-step form
- Set up: Stand with feet hip-width and dumbbells in hand.
- Brace: Hinge forward to a flat back and keep ribs down.
- Initiate: Let the dumbbells hang under your shoulders.
- Main rep path: Lift the weights out to the sides with soft elbows.
- Hardest point: Pause when elbows reach shoulder height.
- Finish: Lower the dumbbells under control.
- Reset: Re-set your hinge before the next rep.
Who this variation is for
This variation is for lifters who want direct rear delt work and can keep a steady hinge position.
- Best fit: Balancing shoulder work and improving posture
- Not ideal when: Low back fatigue makes it hard to keep a hinge
- Better option if not ideal: Chest-supported reverse fly
Setup and equipment
Use light weights and focus on clean motion first.
- Setup position: Hinge to a flat back with dumbbells under shoulders
- Equipment setup checks: Clear floor space and matched dumbbells
- Start load/resistance: Light enough to control 12-15 reps
- Bracing and breathing plan: Small inhale to brace, exhale as you lift
Muscles worked and movement pattern
The reverse fly is a shoulder horizontal abduction movement. You should feel the rear delts driving the lift without neck tension.
| Role | Muscles |
|---|---|
| Primary | Rear delts |
| Secondary | Traps, rhomboids |
| Stabilizers | Core, upper back, grip |
At a glance
- Variation: Dumbbell
- Best for: Rear delt hypertrophy and shoulder balance
- Primary muscles: Rear delts
- Equipment: Dumbbells
- Difficulty: Intermediate
- Primary goal: Muscle growth
How to spot and fix bad form
- Hinge stays flat, not rounded.
- Elbows lift out, not back.
- Shoulders stay down, no shrugging.
- You stop at shoulder height, not higher.
- Tempo stays smooth, no swinging.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shrugging the weights | Load is too heavy or traps take over | Lower the weight and keep shoulders away from ears. |
| Swinging the reps | Momentum replaces control | Slow the tempo and pause at the top. |
| Rounded back | Hinge position is too deep | Hinge less and keep chest open. |
What you should feel
- At the start of each rep: Stable hinge with core braced
- During lowering or lengthening: Rear delts controlling the descent
- During the hardest point: Rear delts burning, not neck tension
- At lockout or finish: Elbows level with shoulders and no shrug
- If you feel joint pain: Reduce range and lower weight immediately
Regressions (Easier Versions)
- Chest-supported reverse fly with the bench set low
- Cable rear delt reverse fly with lighter load
Progressions (Harder Versions)
- Add a 1-2 second pause at the top
- Increase weight while keeping the same range and tempo
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Cable rear delt reverse fly | You want constant tension | Smooth resistance through the range |
| Machine reverse fly | You want more stability | Fixed path reduces balance demand |
| Face pull machine | You want rear delts plus external rotation | Adds shoulder health focus |
How to program around sticking points
Use rear delt flys 2-3 times per week with moderate loads and clean tempo. Pair with rowing or pressing days.
For Strength
- Sets: 3-4
- Reps: 8-12
- Rest: 90-120 sec
- Frequency: 2x/week
- Progression rule: Add reps before adding weight.
For Muscle Growth
- Sets: 3-5
- Reps: 12-20
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps, then add a small weight jump.
For Skill / Return to Training
- Sets: 2-3
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Keep tempo slow and elbows leading.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Light weights | Learn hinge and path |
| 2 | 3 x 15 | Same weights | Build volume |
| 3 | 4 x 12 | Slightly heavier | Add load safely |
| 4 | 4 x 15 | Same load | Consolidate form |
What to do if this exercise hurts
- Likely cause: Shrugging or rounding the back under load.
- Immediate modification: Lower the weight and limit the range to shoulder height.
- Swap option if symptoms persist: Chest-supported reverse fly or cable rear delt fly.
Safety and Contraindications
Rear delt flys should feel like local shoulder work, not neck strain. Adjust load and range before you push harder.
- Stop the set if: Sharp shoulder pain or numbness appears
- Use caution if: You have a history of shoulder impingement
- Safer substitutions: Chest-supported reverse fly, machine reverse fly, or face pulls
FAQs
Why do I feel this in my traps?
You are likely shrugging the weights. Lower the load and think about keeping shoulders down as you lift.
How heavy should the dumbbells be?
Lighter than you think. If you have to swing, they are too heavy.
Should my elbows be straight?
Keep a soft bend. Straight elbows make the shoulder feel unstable and reduce rear delt focus.
Can I do these on a bench?
Yes. A chest-supported setup reduces low back fatigue and helps you isolate the rear delts.
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