How To Perform Rear Flyes

The Dumbbell Rear Fly is a classic upper body exercise to strengthen the mid-back and rear deltoid muscles on the back of your shoulders.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): rear deltoids, rhomboids (midback)

Equipment: a pair of dumbbells

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Hinge forward with core engaged, lift band/weight out to side, without hyperextension of spine

Before starting:

Be sure to use a weight that is not too heavy.

1. Using a weight that is manageable, hinge forward at the hips and hold the dumbbells with straight arms, under your chest.

2. Engage the core to help stabilize and protect the spine.

3. Retract/squeeze the shoulder blades, then lift the dumbbells out to the sides to work the rear delts.

4. Try not to use too much momentum or alter the position of your trunk during the exercise. Return the weights to the start and repeat for consecutive and desired amount of reps.