1 / 6Bent-over Rear Delt Fly
Bent-over raises with light dumbbells train the back of the shoulders, a small muscle that makes shoulders look full from the side and behind.
ShouldersBack
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Shoulders
- Also works
- Back
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Hinge forward at the hips with a dumbbell in each hand, back flat.
- 2Let the dumbbells hang below your chest, elbows slightly bent.
- 3Raise your arms out to the sides, squeezing your shoulder blades.
- 4Lower them slowly.
Common mistakes
- Using momentum to swing the weights
- Squeezing the shoulder blades so hard the back takes over
- Going too heavy
Tips
- Hinge forward with a flat back
- Lead with the elbows out to the sides
- Use light dumbbells and slow reps
Questions
Can I do it seated?
Yes. Sit on the end of a bench and lean your chest toward your knees; it's easier to stay still.
Why does it feel like nothing is working?
The rear shoulders are small. Drop the weight, slow down and pause at the top until you feel them.
More Shoulders exercises
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