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Dumbbell Bent-Over Rear Delt Fly

The dumbbell bent-over rear delt fly is a powerful exercise that strengthens and sculpts the rear deltoids and upper back. It can improve shoulder stability and enhance posture while balancing and defining your physique.

From beginner to experienced lifter, mastering this exercise can help prevent shoulder injuries and improve upper body strength. Continue reading to learn how to perform this exercise with the proper form and technique, to ensure maximum benefits. We will highlight common mistakes and provide tips to safely perform the dumbbell bent-over rear delt fly.

How To Do

  1. Stand with your feet shoulder-width apart holding dumbbells in each hand with your palms facing each other (neutral grip).
  2. With slightly bent knees, bend forwards hinging at the hips, until your torso is nearly parallel to the floor.
  3. Keep your back straight and chin tucked in to keep a neutral spine. Your arms should be hanging directly below your shoulders with your elbows slightly bent.
  4. Inhale and engage your core to stabilize your spine. Exhale as you raise both arms out to the sides, leading with your elbows.
  5. At the peak of the movement, pinch your shoulder blades together. Your arms should be roughly parallel to the floor at this point.
  6. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  7. Repeat the desired number of reps and sets until complete.

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Tips From Expert

  • Avoid strain by ensuring your back remains straight and does not round during the exercise.
  • Move the weights in a slow and controlled manner for an effective workout. Avoid using momentum by focusing on muscle engagement to get the most from the exercise and avoid injury.
  • Maintain a slight bend in your elbows to reduce stress on the elbow joints.
  • Keep your core engaged throughout the exercise to maintain stability and support your lower back.
  • Using weights that are too heavy can compromise form and increase injury risk.

Optimal Sets and Reps

Your ideal sets and reps will depend on your goals. See common training goals below.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Dumbbell Bent-Over Rear Delt Fly

How to Put in Your Workout Split

By programming the dumbbell bent-over rear delt fly into your split, you can enhance shoulder stability, improve posture, and create balanced upper-body muscle development.

  • Upper/Lower Split — Include the dumbbell bent-over rear delt fly towards the end of your upper body workout. Perform after compound movements that involve multiple muscles, like bench presses and rows.
  • Push/Pull/Legs Split — On pull day integrate the dumbbell bent-over rear delt fly after your main pulling exercises. Examples include deadlifts and pull-ups to target the rear delts and upper back.
  • Full-Body Split — Perform the exercise as part of your shoulder or upper body segment. You can also try adding other rear delt dumbbell exercises to target the upper back and shoulders. Incorporate them 2–3 times a week maximum to ensure balanced development and prevent overtraining.

To achieve your training goals, utilize your 1RM. This represents the heaviest weight you can lift for a single repetition.

  • Strength training and powerlifting, require 80%–100% of your 1RM. Take a rest period of two to three minutes between sets.
  • If hypertrophy is your goal, use 60%–80% of your 1RM.
  • Endurance training will be 50%–60% of your 1RM. Take a rest period of 45­–90 seconds between sets for hypertrophy and endurance training.

Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid 

The deltoid is a large triangular muscle that sits over the shoulder and is made up of three parts. It is a postural muscle that provides motion and stability to the shoulder muscle. The posterior (rear) deltoid often compensates for weak or insufficient rotator cuff muscles.

The dumbbell bent-over rear delt fly focuses on the posterior portion of the deltoid muscle. This part is located at the back of the shoulder and plays a crucial role in shoulder movements to the back and side, as well as in outward rotation.

The posterior muscle fibers activate up to 70% of the maximal muscle contraction during a reversed fly with dumbbells. This makes it an effective exercise for the posterior delts.

Secondary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

The rectus abdominis muscles are just below the lower chest stretching from the rib cage to the pelvis. The muscles, including the upper part, have multiple functions, including stabilizing the core and flexing the trunk forward. Functionally, it stabilizes the spine during various movements such as bending, lifting, and twisting.

The dumbbell bent-over rear delt fly targets the upper part of the rectus abdominis muscle. Hinging at the hips and leaning forward engages the muscle which supports the torso and prevents rounding of the back. Performing the exercise with the proper form allows the upper abs to help stabilize and maintain a neutral spine.

The bracing of the abdominals has been measured to see how much they activate to support stabilizing the trunk. They activate at around 18% of a maximal muscle contraction in a supportive role. 

Middle Trapezius

The trapezius is a large muscle located over the shoulders, upper back, and neck. It has three parts that together resemble a trapezoid shape. The middle trapezius is a postural muscle that is key for stabilizing the spine when the body is upright. It is also responsible for stabilizing the shoulder blades and performing the movement that brings them together.

During the rear delt fly, the middle trapezius contributes to overall upper back stability. This stability is essential for maintaining proper form and preventing excessive strain on the lower back and shoulders. A strong middle trapezius supports the upper back, reducing the tendency to round the shoulders and promoting a more upright posture.

Throughout the reverse fly exercise, the middle trapezius activates up to 40% of a maximal muscle contraction. It plays an important supporting role enabling the posterior deltoid to work effectively to produce a powerful movement throughout the range.

Erector Spinae 

Erector spinae is a group of muscles that run along the spine, from the lower back to the upper back and neck. These muscles are responsible for keeping the spine upright, for spinal stability, and allowing the spine to twist and bend sideways.

During the dumbbell bent-over rear delt fly, the erector spinae muscles maintain a stable and neutral spine. Hinging at the hip and leaning forward requires erector spinae to hold the torso in the correct position.

The activation rates of the erector spinae have been described as moderate during exercises using a bent forward posture. The erector spinae holds an isometric contraction, which means it generates tension while remaining in a fixed position.

During the dumbbell bent-over rear delt fly, the erector spinae pulls against the rectus abdominis muscles. However, it also counteracts the weight of the upper body. It is therefore unsurprising the rates are higher than rectus abdominis, averaging 40–50% of its maximal muscle contraction.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Reverse Fly

Lying Dumbbell One-Arm Rear Lateral Raise

Side Lying Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Fly

Dumbbell Rear Lateral Raise With Head Support

Dumbbell Bent-Over Face Pull

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Cable Crossover Reverse Fly

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Who Should Do?

Athletes

Athletes requiring strong shoulder stability and upper back strength can benefit from enhanced rear deltoid and upper back development. This exercise helps improve overall shoulder stability and power, which are critical for performance and injury prevention.

Overhead athletes, such as swimmers and tennis players are at high risk for injuries like shoulder impingements. Repetitive overhead movements from their sport can lead to pinching of their tendons or other structures in the shoulder. Correcting muscle imbalance is an important factor in avoiding such injuries.

Individuals With Poor Posture

People who spend long hours sitting or working at a desk often develop rounded shoulders and poor posture. Strengthening the upper back and posterior deltoid, can counteract the effects of prolonged sitting, reduce pain, and promote better posture.

Rehabilitation Patients

The dumbbell bent-over rear delt fly can help the rehabilitation process by targeting specific muscles that support the shoulders. Isolating specific muscles to resolve muscle imbalance can reduce the risk and prevent further injuries.

If you are unsure if you should try this exercise, seek help from a medical professional. This exercise requires proper form and there is a risk of injury if performed poorly. 

Who Should Not Do?

Individuals With Lower Back Issues

The bent-over position required for this exercise can place significant strain on the lower back. Those with existing lower back pain, herniated discs, or other spinal conditions may find this exercise exacerbates these issues.

A physical therapist or personal trainer may be able to provide supervision or modifications to the exercise if needed. There are other suitable rear delt exercises to build your shoulder and upper back if this exercise isn’t for you.

Individuals With Shoulder Issues

The movement can stress the shoulder joint, potentially worsening shoulder injuries. Those with rotator cuff tears, impingement syndrome, or severe shoulder arthritis, may find this exercise painful. It is key to listen to your body and seek assistance to avoid further injuries.

Beginners With Poor Form

Those new to strength training or unfamiliar with proper exercise techniques may struggle with the correct form. It may help to master basic exercises first to avoid potential injuries.

Try at-home shoulder workouts to progress your upper body strength. Master these and build foundational strength before attempting more advanced movements like the dumbbell bent-over rear delt fly.

Benefits Of The Exercise

Builds Muscles

Strengthening through resistance exercise and building muscle is an important part of healthy living. The dumbbell bent-over rear delt fly is a highly effective exercise for building muscle in the upper back and shoulders.

Incorporating this exercise into your routine can build muscle definition in the posterior deltoids and middle trapezius. This results in a stronger, more balanced, and more aesthetically pleasing upper body.

Promotes Shoulder Joint Stability

Targeting posterior deltoids and upper back muscles significantly promotes shoulder stability. The dumbbell bent-over rear delt fly strengthens these muscles and helps balance the shoulder joint. This balanced muscle development supports the shoulder girdle, enhancing joint stability.

Including this exercise in a workout routine contributes to healthier, more stable shoulders. This is essential for optimal performance in various physical activities and daily tasks like lifting and carrying items.

Improves Posture 

Developing the upper back and core muscles aids in better spinal alignment and upright posture. The posterior deltoids, middle trapezius, and core muscles play a crucial role in stabilizing the shoulders and spine. This reduces the likelihood of pain and discomfort associated with poor posture.

This exercise can counteract the effect of prolonged sitting that often leads to rounded shoulders and a slouched posture. Improved posture enhances overall appearance, confidence, and physical health.

Frequently Asked Questions

What do dumbbell bent-over rear delt flys work?

The posterior deltoids, middle trapezius, and core muscles, namely upper rectus abdominis and erector spinae. These muscles enhance shoulder stability, upper back strength, and posture.

Why is the dumbbell bent-over rear delt fly so hard?

It is challenging because it requires significant shoulder and upper back strength to perform. Precise form and core stability are required to maintain proper posture and control throughout the movement.

Are dumbbell bent-over flies push or pull?

Dumbbell bent-over flies are a pull exercise. The movement involves pulling the weights away from your body by engaging the upper back and shoulder muscles.

How many dumbbell bent–over flies should I do? 

The number of reps and sets will depend on what you want to achieve. Check out the sets and reps section that will show you where to start and suggest common training goals.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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