Bring your arms back down to the starting position and repeat for reps.Squeeze your shoulder blades together at the top of the movement.Bend your elbows slightly and contract your rear deltoids to bring the weight up and out to your sides.Hinge at the hips until your back is almost parallel to the floor.
Face pull dumbbell how to#
Now we have discussed the benefits of the dumbbell rear delt fly, let’s take a look at how to perform this movement correctly!įor this movement, all you will need is a set of dumbbells - we recommend starting light. Dumbbell Rear Delt Fly: Technique and Form This isn’t the best look, especially if you’re planning to step on stage in the future! Though muscle symmetry is not only important for bodybuilders but also for generally promoting a better balance in your body. Many bodybuilders put a lot of emphasis on their arms and chest, leaving them with disproportionately smaller shoulders. If you are exercising to improve your physical appearance and aesthetic, you should prioritize shoulder exercises. Strong shoulders are an important area of any training program, and your rear delts play a bigger role than you may think! While this is considered an accessory exercise, the dumbbell rear delt fly can boost your performance in compound exercises too, such as the overhead press, deadlift, and bench press. This exercise can not only be useful for everyday posture improvement, but it can also strengthen your shoulders by developing your posterior deltoids. If you tend to round your shoulders and appear “hunched”, the dumbbell rear delt fly can help correct this problem by tightening your upper back.Īdditionally, the core engagement will also assist with overall posture improvement by helping to maintain a straight back. One of these exercises is the dumbbell rear delt fly! Thankfully, many exercises can be incorporated into a daily routine or workout program that can help improve posture. This can wreak havoc on our posture, something which can sometimes be overlooked as a contributing factor to poor health. These days, many of us are sitting at a desk working away for hours. What are the Benefits of the Dumbbell Rear Delt Fly? The dumbbell rear delt fly is also an effective exercise for the trapezius, located at the top of your shoulders and neck, and the upper back muscles.Īdditionally, your core muscles are also activated and engaged during this exercise to help stabilize your body doing the movement. However, as mentioned, this exercise also works some other secondary muscle groups. Your posterior delts get the most attention from this exercise.
The deltoids are separated into three main fibers - the anterior, lateral, and posterior deltoids. The dumbbell rear delt fly primarily works your rear delts. What Muscles are Worked by the Dumbbell Rear Delt Fly? This is a staple shoulder movement that should be included in any shoulder workout to help build the rear of your shoulders, a part of the shoulders which is typically a little more neglected compared to the front and sides of the shoulders.
The move involves hinging at the hips and raising weights to your sides in an arching motion.
The rear delt fly is a shoulder exercise that can be performed with a cable machine, pec dec machine, or dumbbells. Let’s get started! What is a Dumbbell Rear Delt Fly? This article discusses the benefits of rear delt flies, how to do them correctly, and other variations and alternatives that you should be including in your workout program. This exercise should be a staple in any shoulder workout, as it helps to build well-rounded shoulders, or “boulder shoulders” as it’s commonly termed, and greatly improves your shoulder workout routine. The dumbbell rear delt (deltoid) fly, otherwise known as the dumbbell reverse fly, is an exercise that increases deltoid muscle strength and definition.Īlthough this movement works several other upper body muscles, the main focus is on your rear (posterior) deltoids, located in the shoulders.
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