How to Do Bent Over Rear Delt Fly Dumbbell

Bent Over Rear Delt Fly Dumbbell is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bent Over Rear Delt Fly Dumbbell

  1. 01Hinge at the hips until the torso is nearly parallel to the floor with a dumbbell in each hand.
  2. 02Let the weights hang with palms facing each other and a slight bend in the elbows.
  3. 03Raise the arms out to the sides by pulling through the back of the shoulders.
  4. 04Stop the movement once the arms are level with the torso to avoid trap dominance.
  5. 05Lower the dumbbells slowly back to the starting hanging position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bent Over Rear Delt Fly Dumbbell

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the pinky fingers slightly higher than the thumbs at the top of the movement to isolate the rear deltoid.

Same coaching engine used inside the A90 app

05 / FAQ

Bent Over Rear Delt Fly Dumbbell questions

What muscles does Bent Over Rear Delt Fly Dumbbell work?

Bent Over Rear Delt Fly Dumbbell is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Bent Over Rear Delt Fly Dumbbell correctly?

Hinge at the hips until the torso is nearly parallel to the floor with a dumbbell in each hand. Let the weights hang with palms facing each other and a slight bend in the elbows. Raise the arms out to the sides by pulling through the back of the shoulders. Stop the movement once the arms are level with the torso to avoid trap dominance. Lower the dumbbells slowly back to the starting hanging position.

What is the A90 coach tip for Bent Over Rear Delt Fly Dumbbell?

Keep the pinky fingers slightly higher than the thumbs at the top of the movement to isolate the rear deltoid.

Is Bent Over Rear Delt Fly Dumbbell suitable for beginners?

Bent Over Rear Delt Fly Dumbbell is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bent Over Rear Delt Fly Dumbbell?

Bent Over Rear Delt Fly Dumbbell uses dumbbell.

A90 Intelligence

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