Dumbbell Chest-Supported Rear-Delt Fly

How to do the Dumbbell Chest-Supported Rear-Delt Fly

1. 01

   Set an incline bench to a low angle and lie chest-down on the bench.

2. 02

   Hold a dumbbell in each hand with arms hanging straight down.

3. 03

   Keep a slight bend in your elbows.

4. 04

   Raise the dumbbells out to your sides in a wide arc.

5. 05

   Lift until your arms are in line with your shoulders.

6. 06

   Squeeze your rear delts at the top.

7. 07

   Lower the dumbbells back down with control.

8. 08

   Repeat for the desired number of reps.

Cues that matter

• Use light weight to maintain strict form.
• Avoid swinging the dumbbells.
• Focus on rear delt contraction rather than lifting heavy.

Muscles worked

Primary

Shoulders

Supporting

Back

What you need

Benches

Incline Bench

Weights

Dumbbells

Frequently asked