Dumbbell Bent Over Alternate Rear Delt Fly exercise animation (Männlich)

Dumbbell Bent Over Alternate Rear Delt Fly

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell bent over alternate rear delt fly is a shoulder isolation exercise that targets the rear deltoids (posterior deltoid), with help from the side delts, mid and lower traps, and the infraspinatus and teres minor. Hinged at the hips, you raise one dumbbell at a time, alternating arms — which lets you focus on each side individually and reinforce posture and upper-back balance.

Dumbbell Bent Over Alternate Rear Delt Fly: So führst du sie aus

  1. 1Hold a dumbbell in each hand and stand with your feet about hip-width apart, knees slightly bent.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
  3. 3Let the dumbbells hang straight down below your shoulders, palms facing each other, with a slight bend in your elbows.
  4. 4Raise one dumbbell out to the side in a wide arc, leading with your elbow until your upper arm is roughly level with your torso.
  5. 5Squeeze your rear delt at the top, keeping your elbow soft and your wrist neutral — avoid shrugging the shoulder up toward your ear.
  6. 6Lower that dumbbell under control back to the start while keeping your torso still.
  7. 7Repeat with the other arm, alternating sides for each rep and keeping your hips and back fixed throughout.
  8. 8Once you complete your reps on both sides, stand back up by driving through your hips and set the dumbbells down.

Technik-Tipps

  • Lead the movement with your elbow rather than your hand to keep tension on the rear delt instead of the traps.
  • Keep a fixed, soft bend in your elbows throughout — don't let the rep turn into a triceps press by extending the arm.
  • Use a slow, controlled tempo and lighter weight; rear delts respond better to clean reps than to heavy swinging.
  • Keep your neck neutral and gaze slightly forward of your hands to maintain a flat back and protect your lower spine.
  • Pause briefly at the top of each raise to confirm you're squeezing the rear delt before lowering.

Häufige Fehler

  • Using momentum to swing the dumbbells up, which shifts the load off the rear delts and risks straining the lower back.
  • Rounding the back instead of hinging at the hips, putting the lumbar spine under unnecessary stress.
  • Shrugging the shoulders toward the ears, which recruits the upper traps and takes work away from the rear delts.
  • Raising the dumbbell too high or rotating the palm up, turning the move into a lateral raise and stressing the shoulder joint.
  • Standing too upright, which lets the side delts take over instead of isolating the posterior delt.

Häufig gestellte Fragen

What muscles does the dumbbell bent over alternate rear delt fly work?

It primarily targets the rear deltoids (posterior deltoid), with the side delts, mid and lower traps, infraspinatus, and teres minor assisting to stabilize and move the shoulder blade.

Why alternate arms instead of raising both at once?

Alternating lets you focus on one rear delt at a time, helps you keep strict form, and makes it easier to balance strength between sides. It also keeps the off-side stable so your torso stays fixed.

How much weight should I use?

Go lighter than you think. The rear delts are small muscles, so a weight you can control for 12–20 clean reps per side usually beats heavier loads that force you to swing.

Is the bent over rear delt fly good for beginners?

Yes, once you can hold a flat-back hip hinge. Start light to groove the elbow-led arc and protect your lower back; resting your chest on an incline bench is a good way to learn the movement.

Where should I feel this exercise?

You should feel it in the back of your shoulders and across your upper back. If you mostly feel it in your neck or upper traps, lower the weight and lead with your elbow.

Ähnliche Übungen