How to Do Seated Dumbbell Rear Delt Fly

Seated Dumbbell Rear Delt Fly 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 Seated Dumbbell Rear Delt Fly

  1. 01Sit at the edge of a bench with feet flat and lean the torso forward until the chest is near the thighs.
  2. 02Hold the dumbbells beneath the legs with palms facing each other and elbows slightly unlocked.
  3. 03Raise the dumbbells out to the sides until the upper arms are parallel to the floor, squeezing the shoulder blades together.
  4. 04Lower the weights back to the starting position under tension without allowing them to touch or swing.
  5. 05Exhale on the effort and inhale as the dumbbells return to the center.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Seated Dumbbell Rear Delt Fly

Primary Stabiliser Inactive

Tap to explore manually

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

Maintain a slight bend in the elbows to take the tension off the joint and keep the load on the posterior deltoid.

Same coaching engine used inside the A90 app

05 / FAQ

Seated Dumbbell Rear Delt Fly questions

What muscles does Seated Dumbbell Rear Delt Fly work?

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

How do you do Seated Dumbbell Rear Delt Fly correctly?

Sit at the edge of a bench with feet flat and lean the torso forward until the chest is near the thighs. Hold the dumbbells beneath the legs with palms facing each other and elbows slightly unlocked. Raise the dumbbells out to the sides until the upper arms are parallel to the floor, squeezing the shoulder blades together. Lower the weights back to the starting position under tension without allowing them to touch or swing. Exhale on the effort and inhale as the dumbbells return to the center.

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

Maintain a slight bend in the elbows to take the tension off the joint and keep the load on the posterior deltoid.

Is Seated Dumbbell Rear Delt Fly suitable for beginners?

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

What equipment do you need for Seated Dumbbell Rear Delt Fly?

Seated Dumbbell Rear Delt Fly uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes seated dumbbell rear delt fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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