Seated dumbbell rear delt fly

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Posterior Deltoids

Secondary muscles

Trapezius, Rhomboids

How to do it

1. Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand. Lean forward at your hips until your chest is close to your thighs, letting your arms hang down towards the floor with palms facing each other.
2. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
3. Squeeze your shoulder blades together at the top of the movement.
4. Lower the dumbbells back to the starting position in a controlled manner.

Form tips

• Keep your back straight and avoid rounding your shoulders.
• Exhale as you lift the dumbbells and inhale as you lower them.
• Avoid swinging the weights or using momentum to lift the dumbbells.