Dumbbell Rear Delt Flye
Use dumbbells to arms-together flye motion. Open the arms and bring them together with the pecs. Targets rear delts (plus upper back); easy to fix left–right imbalances. Great for pec contraction and shape.
Basic Info
- Primary Muscle Group
- Shoulders
- Detailed Muscles
- Front delts / Lateral delts / Rear delts / Triceps
- Equipment
- Dumbbell
- Also Known As
- リアデルトフライ / rear delt
How to Perform
- Brace your torso and keep the spine neutral.
- Pull your elbows back and squeeze your upper back.
- Lower slowly and avoid bouncing.
Form Tips
- Do not round your back
- Avoid neck tension
- Do not rush the lowering phase
Pro Tips
- Stabilize movement path before increasing weight.
- Reduce neck tension and keep shoulders controlled.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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