How to do a bent-over rear delt fly

Upper bodyDumbbellsBeginner

Hinge forward and raise the dumbbells out to the sides — targets the often-neglected rear shoulders.

How to do it

1Hinge forward with a flat back
2Raise the dumbbells out to the sides
3Squeeze your shoulder blades, lower slowly

Common mistakes

×Using momentum to swing them up
×Rounding your back

Muscles worked

Shoulders Back

Let Core Buddy do the deciding

See the bent-over rear delt fly and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Try these next

Upper bodyBeginner

Dumbbell pullbacks

Hinge forward and pull the dumbbells back past your hips — works the back and rear shoulders.

How to do it →

Upper bodyBeginner

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

How to do it →

Upper bodyBeginner

Shoulder external rotations

Rotate the dumbbells outward with your elbows tucked — strengthens the small rotator muscles that keep your sh…

How to do it →