Exercise · horizontal pull
Rear delt fly (dumbbell)
Rear delt fly (dumbbell) is a beginner-friendly horizontal pull movement that trains rear_delts, upper_back, done with dumbbells. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 12–20 reps, tempo 1-1-2.
The most common mistake is swinging heavy weights with a rounded back. If dumbbells or the movement itself doesn't suit you, Face pull or Band pull-apart or Reverse pec deck cover the same pattern. It's usually held back for back issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hinge forward with a flat back, dumbbells hanging | आगे झुको, पीठ सीधी रखो, डम्बल लटके |
| 2 | Raise arms out to the sides, elbows soft, lead with the pinky | हाथ बगल में उठाओ, कोहनी नरम |
| 3 | Pause and lower slowly | रुको और धीरे नीचे |
Equipment & who it fits
Needs dumbbells, rated beginner, held back for back issues. Search "bent over rear delt fly" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Rear delt fly (dumbbell) work?
- Rear delt fly (dumbbell) primarily trains rear_delts, upper_back, using a horizontal pull pattern with dumbbells.
- What's the most common mistake with Rear delt fly (dumbbell)?
- Swinging heavy weights with a rounded back
- What can I do instead of Rear delt fly (dumbbell)?
- The closest substitutes in this database are face pull, band pull apart, reverse pec deck, which train the same pattern with different equipment.