Dumbbell Rear Fly
Expert Advice
Keep a slight bend in your elbows throughout the movement and focus on using your rear deltoids to perform the lift.
How-to-do Steps
- Bend forward at the waist with knees slightly bent, holding a dumbbell in each hand.
- With palms facing each other, raise the dumbbells out to the sides until your arms are parallel to the floor.
- Lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Rear Fly primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Rear Fly work?
Dumbbell Rear Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Rear Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Rear Fly suitable for beginners?
Yes, Dumbbell Rear Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
