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Illustration of the Bent-Over Dumbbell Rear Delt Fly: Thumbs down, arc the bells out wide - if the traps take over, drop the weight.
isolation · Isolation

Bent-Over Dumbbell Rear Delt Fly

Bent-Over Dumbbell Rear Delt Fly is an isolation isolation movement for shoulders, using Dumbbells. It also works back and traps. 3 sets of 15-20, 1 min rest.

Primary muscle
Shoulders
Equipment
Dumbbells
Difficulty
Beginner
Sets and reps
3 × 15-20
Rest
45s
Force
pull

How to do it

  1. 1
    Set up

    Hinge to about 45 degrees, chest up, bells hanging under the shoulders.

  2. 2
    The cue that matters

    Thumbs down, arc the bells out wide - if the traps take over, drop the weight.

  3. 3
    Work it

    3 sets of 15-20, resting about 1 minute between them.

Muscles worked

Shoulders does most of the work. Back and traps take the rest.

Shoulders exercisesbacktraps