Shoulders · Isolation
Bent-Over Rear Delt Fly
A hinged dumbbell fly that targets the back of the shoulders.
- MAIN MUSCLE
- Rear delts
- ALSO WORKS
- Upper back, Rhomboids
- EQUIPMENT
- Dumbbell
- LEVEL
- Beginner
- REPS
- 12-20
- TEMPO
- 1-1-2
HOW TO DO IT
Hold light dumbbells and hinge forward until the torso is nearly parallel.
Let the arms hang with a slight bend in the elbows.
Raise the dumbbells out to the sides to shoulder height.
Lower slowly with control.
COMMON MISTAKES
- Squeezing the shoulder blades together so the mid back takes over; keep them neutral.
- Using too much weight and swinging; light loads with strict form work best.
TIPS
- Think of pushing the weight out to the walls rather than pulling it back.
QUESTIONS
Which muscles does Bent-Over Rear Delt Fly work?
The main muscle is Rear delts. It also works Upper back, Rhomboids.
How many reps should I do?
FORGE suggests 12-20 reps for Bent-Over Rear Delt Fly. The app adjusts sets and reps to your goal and level.
What can I do instead of Bent-Over Rear Delt Fly?
These train the same muscles: Reverse Pec Deck, Cable Rear Delt Fly, Face Pull.