Exercise library
Dumbbell Rear Delt Fly
Shoulders · Horizontal pull
Generic horizontal pull demo. Follow the steps below for this exact exercise.
Horizontal pullIsolation
A bent-over fly that isolates the back of the shoulders, often the weakest part of the shoulder.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
ShouldersBack
Equipment
Dumbbell
How to do it
- Hold a light dumbbell in each hand and hinge forward until your torso is nearly parallel to the floor.
- Let your arms hang straight down with a soft bend in the elbows.
- Raise both arms out to the sides until they are level with your shoulders.
- Lower under control without letting the weights swing.
Coaching cues
- Go light, if you need to jerk the weights they are too heavy.
- Think about pulling your shoulder blades apart from your spine, not lifting with your hands.