Dumbbell Seated Bent Over Alternate Rear Delt Fly
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell seated bent over alternate rear delt fly is a shoulder isolation exercise that targets the rear (posterior) deltoids, the muscles on the back of your shoulders. Performed seated and hinged forward at the hips, you raise one dumbbell out to the side at a time, alternating arms. It builds rear-shoulder strength and balances pressing-heavy programs that tend to overdevelop the front delts.
Dumbbell Seated Bent Over Alternate Rear Delt Fly: So führst du sie aus
- 1Sit on the end of a bench with a dumbbell in each hand and your feet planted flat on the floor.
- 2Hinge forward at the hips until your torso is close to parallel with the floor, letting the dumbbells hang straight down beneath or just behind your knees with your palms facing each other.
- 3Keep a slight bend in both elbows, brace your core, and hold your back flat rather than rounded.
- 4Raise one dumbbell out to the side in a wide arc, leading with your elbow until your upper arm reaches shoulder height.
- 5Squeeze the rear of your shoulder at the top, keeping your torso still and avoiding any swing.
- 6Lower that dumbbell under control back to the start while keeping tension on the working shoulder.
- 7Repeat with the other arm, alternating sides for the full set.
- 8After your final rep, sit upright and set the dumbbells down with control.
Technik-Tipps
- Lead each rep with your elbow, not your hand, so the rear delt does the work instead of the upper traps.
- Keep your torso fixed in the bent-over position the whole set — only the working arm moves.
- Use a controlled tempo and a moderate weight; rear delts respond better to clean reps than heavy loads.
- Keep your chin tucked and your neck in line with your spine to protect your lower back while hinged over.
Häufige Fehler
- Swinging the torso or using momentum to throw the dumbbell up, which shifts the load off the rear delt and onto your lower back.
- Shrugging the shoulders toward your ears, which hands the work to the upper traps instead of the rear delts.
- Rounding the back while hinged forward, which puts the lumbar spine at risk under load.
- Going too heavy and bending the elbows more through the rep, turning the fly into a rowing motion that bypasses the target muscle.
Häufig gestellte Fragen
What muscles does the dumbbell seated bent over alternate rear delt fly work?
It primarily targets the rear (posterior) deltoids on the back of the shoulders. The bent-over position isolates these muscles, which are often underworked compared with the front and side delts.
Why do it seated and alternating instead of standing with both arms?
Sitting and hinging at the hips reduces lower-back fatigue and limits cheating with the legs, while alternating arms lets you focus on one rear delt at a time for cleaner, more controlled reps.
How much weight should I use?
Start light. The rear delts are small muscles, so a weight you can lift for 12–15 controlled reps per side without swinging is usually right. Add load only once your form stays strict.
How many sets and reps should I do?
Three to four sets of 12–15 reps per arm is a sensible default for this isolation move. Keep the tempo slow and the contraction deliberate rather than chasing heavy weight.
Where should I feel this exercise?
You should feel it in the back of your shoulders. If you mostly feel it in your traps or lower back, lighten the load, lead with your elbows, and keep your torso still.
