Exercise library
Shoulders
Bent-Over Dumbbell Rear Delt Flye
- Primary muscle
- Shoulders
- Also works
- Back
- Equipment
- Dumbbell
- Movement pattern
- Horizontal push
- Role in a program
- Accessory
How to do it
Hinge at the hips with a flat back holding a dumbbell in each hand under your chest. Raise the weights out to the sides in a wide arc, squeezing the rear delts, then lower under control. Keep a slight elbow bend and avoid using momentum.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the shoulders — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Seated Dumbbell Rear Delt FlyeDumbbellHorizontal push
- Cable Rear Delt FlyeCableHorizontal push
- Handstand Push-UpBodyweightHorizontal push
- Pike Push-UpBodyweightHorizontal push
- Arnold PressDumbbellVertical push
- Dumbbell Front RaiseDumbbellVertical push
No-equipment alternatives
Training at home or on the road — bodyweight options for the shoulders: