Exercise library · Rear delts
Seated Dumbbell Rear Delt Fly
The Seated Dumbbell Rear Delt Fly is a dumbbell and bench exercise that targets the rear delts, with the traps assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rear delts
- Also works
- Traps
- Body part
- Shoulders
Step by step
- Sit on a bench with feet flat on the floor, holding a dumbbell in each hand with arms hanging down.
- Engage your core and maintain a straight back.
- Lean slightly forward at the hips and lift the dumbbells outward and backward to shoulder height.
- Slowly lower the dumbbells back to the starting position.
- Keep elbows slightly bent and maintain smooth, controlled movement.
- Avoid swinging or arching your back.
- Repeat for the desired number of repetitions.
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One of 800 exercises in Bravel
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