Dumbbell Rear Fly

Dumbbell Rear Fly

The Dumbbell Rear Fly is a fantastic exercise that primarily targets the upper back muscles. By incorporating this exercise into your routine, you can strengthen and tone the muscles in your shoulders, upper back, and posture. The movement primarily involves the rear deltoids, rhomboids, and trapezius muscles, helping to improve your overall upper body strength and posture. To perform the Dumbbell Rear Fly, you will need a pair of dumbbells and a bench. Start by sitting on the bench with your feet firmly planted on the ground and your knees slightly bent. Hold a dumbbell in each hand, palms facing each other, and rest your arms on your thighs. Lean forward, keeping your back flat and core engaged. Next, slowly lift the dumbbells out to the sides, keeping a slight bend in your elbows and squeezing your shoulder blades together at the top of the movement. Ensure that you maintain control throughout the exercise, avoiding any swinging or jerking motions. Return to the starting position, and repeat for the desired number of repetitions. Incorporating the Dumbbell Rear Fly into your fitness routine can help create a balanced, stronger upper body. Remember to start with a weight that is comfortable for you and gradually increase the resistance as you become more comfortable with the exercise. Always prioritize proper form and technique to prevent any unnecessary strain or injury.


  • Stand with your feet hip-width apart, knees slightly bent, and a dumbbell in each hand.
  • Bend your torso forward from the hips until your upper body is almost parallel to the floor.
  • Keep your back straight, engage your core, and slightly bend your elbows.
  • Begin the movement by squeezing your shoulder blades together and raise your arms out to the sides.
  • Continue to lift your arms until they are parallel to the floor, keeping a slight bend in your elbows.
  • Pause for a moment at the top of the movement, feeling the contraction in your upper back muscles.
  • Slowly lower the dumbbells back to the starting position, maintaining control throughout the motion.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise.
  • Focus on squeezing your shoulder blades together with each repetition to engage the targeted muscles efficiently.
  • Use a controlled and deliberate motion to prevent the use of momentum and ensure maximum muscle activation.
  • Start with lighter weights and gradually increase the intensity as you become stronger and more comfortable with the exercise.
  • Incorporate a variety of angles by performing the exercise on an incline bench or using different grip positions to target different areas of your back.
  • Ensure that your wrists are aligned with your forearms and that your core is engaged for stability.
  • Remember to breathe throughout the movement, exhaling as you bring the dumbbells up and inhaling as you lower them down.
  • Pair the dumbbell rear fly with other exercises that target the back muscles for a well-rounded back workout.
  • Don't neglect warm-up sets to prepare your muscles and joints before the workout.
  • Stay consistent and gradually increase the weight or repetitions over time to continue challenging your muscles.


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