Dumbbell Rear Delt Fly (45 degrees) exercise animation (Männlich)

Dumbbell Rear Delt Fly (45 degrees)

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

The dumbbell rear delt fly at 45 degrees is an isolation exercise that targets the rear delts (posterior deltoid), with help from the lateral delts, infraspinatus, teres minor, and the middle and lower trapezius. Performed bent over at roughly a 45-degree torso angle, it builds the back of the shoulders and improves posture and pulling balance.

Dumbbell Rear Delt Fly (45 degrees): So führst du sie aus

  1. 1Hold a dumbbell in each hand and stand with your feet hip-width apart, knees softly bent.
  2. 2Hinge forward at the hips until your torso is at roughly a 45-degree angle to the floor, keeping your back flat and core braced.
  3. 3Let the dumbbells hang straight down beneath your shoulders with a slight bend in your elbows and palms facing each other.
  4. 4Pull your shoulder blades down to set your shoulders before you begin the rep.
  5. 5Raise the dumbbells out to your sides in a wide arc, leading with your elbows until your upper arms reach about shoulder height.
  6. 6Squeeze your rear delts at the top, keeping the elbow bend fixed and your neck neutral.
  7. 7Lower the dumbbells under control back to the start, resisting the weight the whole way down.
  8. 8Complete your reps, then stand up under control and set the dumbbells down.

Technik-Tipps

  • Lead the movement with your elbows rather than your hands so the work stays in the rear delts instead of the arms.
  • Keep a fixed, slight bend in your elbows throughout — bending and straightening turns the fly into a row.
  • Use a controlled tempo with a brief pause at the top; rear delts respond better to quality reps than to heavy momentum.
  • Maintain the 45-degree torso angle for every rep so the line of pull stays on the back of the shoulders.
  • Keep your neck in line with your spine instead of craning it up to watch yourself.

Häufige Fehler

  • Swinging the torso up to throw the weight, which shifts the load off the rear delts and strains the lower back.
  • Shrugging the shoulders toward the ears, which hands the work to the upper traps instead of the rear delts.
  • Using dumbbells that are too heavy, forcing the elbows to bend and turning the fly into a rowing motion that loses isolation.
  • Rounding the back during the hinge, which puts the lumbar spine at risk under load.
  • Raising the arms straight forward instead of out to the sides, which targets the front delts rather than the rear.

Häufig gestellte Fragen

What muscles does the dumbbell rear delt fly work?

It primarily works the rear delts (posterior deltoid), with the lateral deltoid, infraspinatus, teres minor, and the middle and lower trapezius assisting to retract and stabilize the shoulder blades.

Why is the torso held at 45 degrees?

A 45-degree hinge places the line of pull behind the shoulder, which keeps tension on the rear delts. A more upright torso shifts the work toward the lateral delts, while a flatter torso increases lower-back demand.

How many sets and reps should I do?

Because this is an isolation move, use lighter weight and higher reps — about 3 sets of 12 to 20 controlled reps with a squeeze at the top works well for most lifters.

Should I feel this in my shoulders or my back?

You should feel it mainly in the back of your shoulders. If you feel it mostly in your upper traps or arms, lower the weight, stop shrugging, and lead with your elbows.

What is a good alternative to the dumbbell rear delt fly?

A seated bent-over dumbbell rear delt fly or a reverse pec deck machine fly are close alternatives that train the same rear-delt muscles with similar mechanics.

Ähnliche Übungen