Exercise library
Shoulders
Seated 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
Sit on the edge of a bench and hinge forward holding a dumbbell in each hand under your thighs. Raise the weights out to the sides in a wide arc, squeezing the rear delts, then lower under control. The seated position limits momentum and cheating.
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.
- Bent-Over 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: