Bent-Over Dumbbell Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Bent-Over Dumbbell Rear Delt Fly is an isolation exercise that primarily targets the lats while also engaging the upper back. Performed with dumbbells, it involves bending at the hips with a flat back and lifting the weights outward to the sides in a controlled motion, emphasizing the rear delts and upper-back muscles. This exercise helps improve posture, shoulder stability, and upper-back definition by focusing on the muscles responsible for pulling the shoulders backward and outward.
How to Perform
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
Bend at the hips until your torso is almost parallel to the floor, keeping a slight bend in your knees and a flat back.
Let the dumbbells hang down naturally in front of you with your palms facing each other.
Engage your core and maintain a neutral spine throughout the movement.
With a controlled motion, lift the dumbbells out to the sides until your arms are roughly parallel to the floor, focusing on squeezing the lats and upper-back muscles.
Keep a slight bend in the elbows and avoid shrugging your shoulders.
Pause briefly at the top of the movement while maintaining tension in the targeted muscles.
Slowly lower the dumbbells back to the starting position under control.
Repeat for the desired number of repetitions, maintaining proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid using heavy weights that force momentum instead of controlled movement.
Keep your back flat and core engaged to prevent lower-back strain.
Do not shrug your shoulders; focus on moving the arms, not the traps.
Maintain a slight bend in the elbows throughout the lift.
Perform the movement slowly to maximize muscle activation.
Avoid swinging the dumbbells or using body momentum.
Focus on squeezing the lats and upper-back muscles at the top of the lift.
Keep your head in a neutral position, aligned with your spine.
Do not let the dumbbells drop quickly; control the descent.
Breathe steadily, exhaling as you lift and inhaling as you lower.
How Not to Perform
Do not round your back or let your spine collapse during the movement.
Avoid using momentum or swinging the dumbbells to lift them.
Do not lift the shoulders toward the ears; keep traps relaxed.
Avoid locking your elbows; maintain a slight bend throughout.
Do not use excessively heavy weights that compromise form.
Avoid jerky or fast movements; keep the lift controlled.
Do not let your head drop or tilt; maintain a neutral neck alignment.
Avoid letting the dumbbells fall quickly; control the descent.
Do not twist your torso; keep your core engaged and stable.
Avoid breathing irregularly; maintain steady, rhythmic breathing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
