The dumbbell rear fly is an isolation exercise that targets the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed by hinging at the hips, maintaining a straight back, and lifting dumbbells out to the sides while squeezing the shoulder blades together.
Also Works
TrapeziusRhomboids
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Extend your arms straight down towards the ground, palms facing each other.
4
Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
5
Pause for a moment at the top, then slowly lower your arms back down to the starting position.