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Intensity: Moderate
Plane of Motion: Frontal 
Equipment: Dumbbells 
Target Muscle: Shoulders(Rear Deltoids) 
Bent Over Dumbbell Rear Deltoid Flies

Before                           After 

  • Using a comfortable set of Dumbbells


  • While keeping a neutral spine, slightly bend the knee and hip with most of your weight on the heels of your feet


  • Bend at the hips in a 90-degree position where the dumbbell are fairly close to the floor for full range of motion.


  • Slowly lift the dumbbells in laterally  away from the body to shoulder level


  • As you are coming upward, angle your thumbs downward to feel more of a contraction slightly pause for 2 seconds at the top 


  • With each fly rotate your elbow away from your body for complete shoulder activation


  • As you hit shoulder level gradually come down slowly and repeat.

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