Shoulders · Free weight

Dumbbell Rear Delt Fly

Dumbbell Rear Delt Fly — Start · hinged forward, dumbbells hanging below the chestDumbbell Rear Delt Fly — Finish · arms swept wide until level with the backStart · hinged forward, dumbbells hanging below the chest
Working hardestAssisting

The movement

  1. 1Hinge forward until your torso is near level, dumbbells hanging below you.
  2. 2Sweep your arms out to the sides, squeezing your shoulder blades.
  3. 3Lower under control.
0/3

Start here

First time doing this

3 sets·12-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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