About this exercise
The seated bent-over rear delt fly isolates the rear deltoids by raising the dumbbells out to the sides while hinged forward. It helps build shoulder definition and improves posture by strengthening the upper back.
Dumbbell seated bent over rear delty fly
Step by step instructions, muscle activation and variants for the Dumbbell seated bent over rear delty fly.
EasyRear shoulders
How to Perform
- Sit on the end of a bench with a dumbbell in each hand
- Hinge forward from your hips so your chest is close to your thighs
- Let the dumbbells hang below you with your palms facing each other
- Raise the dumbbells out to the sides until your arms are level with your shoulders
- Squeeze your rear delts at the top, keeping a slight bend in your elbows
- Slowly lower the dumbbells back to the starting position
Muscle Activation
Primary
Rear shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell seated bent over rear delty fly
The Dumbbell seated bent over rear delty fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.