Seated Bent-Over Rear Delt Fly

Start

Finish

How to do it

Sit on the edge of a bench and fold your chest down onto your thighs with dumbbells hanging beneath your knees, then sweep the arms out wide to the sides until they are level with your shoulders.

Muscles worked

Primary: shoulders · Also works: traps, rhomboids

Equipment

Dumbbells

Common mistakes

• Pulling the elbows back toward the hips, which turns the fly into a row for the lats
• Sitting up as the set gets hard so the torso does the lifting
• Squeezing the shoulder blades hard together instead of letting the arms travel out and around

Variations

• Rear delt fly with thumbs pointed down
• Fly with a two-second squeeze at the top

Can't do this one? Swap it for

• Prone Rear Delt Raise
• Resistance Band Rear Delt Fly
• Chest-Supported Rear Delt Fly

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders