Dumbbell Rear Delt Fly

Start

Finish

How to do it

Sit on the edge of a bench and fold your chest onto your thighs holding light dumbbells below you, then sweep the arms out sideways with soft elbows until they reach shoulder level.

Muscles worked

Primary: traps · Also works: rear delts, back

Equipment

Dumbbells

Common mistakes

• Bending the elbows through the rep, which turns the fly into a wide row
• Going heavy so the torso rocks up to throw the weights out
• Lifting the arms behind the body past shoulder level, which hands the work to the traps and rhomboids only

Variations

• Chest-supported rear delt fly on an incline bench
• Rear delt fly with a two-second hold at the top

Can't do this one? Swap it for

• Reverse Pec Deck Fly
• Face Pull
• Band Pull-Apart

Related exercises

• Barbell Shrugtraps
• Dumbbell Shrugtraps
• Cable Shrugtraps
• Resistance Band Shrugtraps
• Band Pull-Aparttraps
• Prone Y Raisetraps