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The Better Me

Exercise atlas

Dumbbells exercise

Bent-over rear-delt fly

Open the arms horizontally to train the rear deltoids and upper back. Hold a hip hinge and open the arms until they align with the torso.

Open in atlas
Movement
Horizontal abduction
Difficulty
Beginner
Mechanics
Isolation
Posture
Standing

Muscles involved

Equipment and setup

Required: Pair of dumbbells.

  • Position the torso securely.
  • Begin with the arms in front of the chest.

How to perform the movement

  1. Open the arms wide.
  2. Pause as the rear shoulders contract.
  3. Return without losing tension.

Technique cues

  • Keep the shoulders down.
  • Use a controlled range.

Interactive preview

Movement guide

Rest position preview for Bent-over rear-delt fly

Inspect bent-over rear-delt fly in 3D

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