Dumbbell Rear Delt Fly exercise animation (Mujer)

Dumbbell Rear Delt Fly

Músculo objetivo
Deltoid Posterior
Músculos sinergistas
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell rear delt fly is an isolation exercise that targets the rear delts (posterior deltoid), with help from the lateral delts, the infraspinatus and teres minor of the rotator cuff, and the middle and lower trapezius. Performed bent over with a dumbbell in each hand, it builds the often-neglected back of the shoulder and improves upper-back posture and shoulder balance.

Cómo hacer el Dumbbell Rear Delt Fly

  1. 1Hold a dumbbell in each hand and hinge forward at the hips until your torso is roughly parallel to the floor, keeping a slight bend in your knees and a flat back.
  2. 2Let the dumbbells hang straight down beneath your shoulders, palms facing each other, with a soft bend in your elbows.
  3. 3Brace your core and pull your shoulder blades slightly back to set your starting position.
  4. 4Raise the dumbbells out to your sides in a wide arc, leading with your elbows until your upper arms reach shoulder height.
  5. 5Keep the slight elbow bend fixed throughout — open the arms like wings rather than rowing the weights up.
  6. 6Squeeze your rear delts at the top, keeping your neck neutral and avoiding any shrug.
  7. 7Lower the dumbbells back down under control to the starting position.
  8. 8Complete your reps, then stand up and set the dumbbells down with control.

Consejos de técnica

  • Keep the movement slow and deliberate; rear delts respond to control and a firm squeeze rather than heavy, swung weight.
  • Lead with your elbows, not your hands, to keep tension on the rear delts instead of shifting it to the traps.
  • Maintain a flat back and a stable hip hinge so your lower back is supported throughout the set.
  • Point your thumbs slightly down or keep palms neutral to bias the posterior deltoid over the lats.
  • Pause briefly at the top of each rep to reinforce the mind-muscle connection with the back of your shoulder.

Errores comunes

  • Using too much weight and swinging your torso to throw the dumbbells up, which turns the lift into a momentum-driven row and takes tension off the rear delts.
  • Shrugging the shoulders toward the ears at the top, which shifts the work to the upper traps and can strain the neck.
  • Rounding the lower back during the hip hinge, which removes spinal support and risks injury.
  • Bending and straightening the elbows like a row, which recruits the lats and biceps instead of isolating the rear delts.
  • Raising the arms above shoulder height, which adds little for the rear delts and can pinch the shoulder joint.

Preguntas frecuentes

What muscles does the dumbbell rear delt fly work?

It primarily works the rear delts (posterior deltoid), with the lateral deltoid, the infraspinatus and teres minor of the rotator cuff, and the middle and lower trapezius assisting.

How much weight should I use for rear delt flyes?

Use light dumbbells you can control through a full arc with strict form. The rear delts are small, so most lifters get more out of higher reps (12–20) with a hard squeeze than heavy weight.

Why do I feel this in my traps instead of my rear delts?

That usually means you're shrugging or rowing the weight up. Lead with your elbows, keep your shoulders down away from your ears, and slow the tempo to keep the rear delts working.

Is the dumbbell rear delt fly good for beginners?

Yes. It's a simple, low-load isolation move that strengthens the back of the shoulder and improves posture. Start light to groove the hip hinge and the elbow-led arc before adding weight.

How many sets and reps should I do?

Three to four sets of 12–20 reps is a sensible default. Rear delts handle volume well, so prioritize controlled reps and a firm squeeze over loading heavy.

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