Dumbbell Bent Over Alternate Rear Delt Fly

The Dumbbell Bent Over Alternate Rear Delt Fly is an excellent exercise for targeting the rear deltoids, which are the muscles located at the back of your shoulders. This exercise helps to strengthen and shape these muscles, giving your upper body a more balanced and defined look. To perform the Dumbbell Bent Over Alternate Rear Delt Fly, you'll need a pair of dumbbells. Begin by standing with your feet shoulder-width apart, holding the dumbbells in both hands. Bend your knees slightly and hinge forward at the waist, keeping your back straight and your core engaged. Next, lift one of the dumbbells out to the side, squeezing your shoulder blade as you do so. Keep your arm slightly bent throughout the movement and focus on using your rear deltoid muscle to lift the weight. Slowly lower the dumbbell back to the starting position and repeat on the other side. It's important to maintain proper form throughout the exercise to maximize its effectiveness and prevent injury. Remember to keep your back straight, engage your core, and avoid using momentum to swing the weights. You should feel a nice contraction in your rear deltoids as you lift the dumbbells to the side. Incorporating the Dumbbell Bent Over Alternate Rear Delt Fly into your workout routine can help strengthen your back and shoulders, improve your posture, and give your upper body a more sculpted appearance. Remember to start with a weight that challenges you but still allows for proper form, and gradually increase the weight as you become more comfortable with the exercise. Stay consistent and you'll see great results over time!

Instructions

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward towards your body.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the floor.
• Engage your core and maintain a slight bend in your elbows throughout the exercise.
• Extend one arm straight out to the side, keeping it parallel to the floor and in line with your shoulder.
• Keep your neck relaxed and your gaze down towards the floor.
• Slowly lower the dumbbell back down to the starting position with control.
• Repeat the movement with the opposite arm, ensuring proper form and control throughout the exercise.
• Continue alternating between arms for the desired number of repetitions.
• Remember to breathe steadily and maintain proper posture throughout the exercise.

Tips & Tricks

• Start with lighter dumbbells to ensure proper form and technique
• Engage your core muscles throughout the exercise for stability
• Maintain a slight bend in your knees to alleviate any strain on your lower back
• Keep your back flat and avoid rounding your shoulders
• Focus on squeezing your shoulder blades together as you lift the dumbbells
• Control the movement by lowering the dumbbells slowly and with control
• Increase the weight gradually as you build strength and confidence
• Avoid using momentum to lift the dumbbells; rely on your muscles instead
• Don't forget to breathe properly and exhale as you lift the dumbbells
• Perform the exercise in front of a mirror to check your form