Dumbbell Rear Delt Fly (45 Degrees)

The dumbbell rear delt fly is an excellent exercise for targeting the posterior deltoids, also known as the rear delts. These muscles play a crucial role in maintaining good posture and shoulder stability. By performing this exercise, you can effectively strengthen and sculpt your rear delts, leading to a more balanced and aesthetically pleasing upper body. To perform the dumbbell rear delt fly, you will need a set of dumbbells and a bench or stability ball. Start by sitting on the edge of the bench or placing one knee on the stability ball while leaning forward with your torso parallel to the ground. Hold a dumbbell in each hand with your palms facing inwards. Next, retract your shoulder blades and slightly bend your elbows. Lift the dumbbells out to the sides and away from your body in a controlled manner, aiming for a 45-degree angle with your torso. Focus on squeezing your rear delts as you lift the weights, ensuring that you maintain proper form throughout the movement. It's important to remember that the rear deltoids are relatively small muscles, so start with lighter dumbbells and gradually increase the weight as your strength improves. Proper form and control should always be prioritized over heavy weights to prevent injury. Incorporating the dumbbell rear delt fly into your workout routine can help enhance your upper body strength, improve shoulder stability, and contribute to a more balanced physique. As with any exercise, it's recommended to consult with a fitness professional to ensure proper technique and to tailor the exercise to your personal fitness goals.

Instructions

• Stand with your feet shoulder-width apart, with a slight bend in your knees.
• Hold a dumbbell in each hand with an overhand grip.
• Bend forward at the hips, keeping your back flat and parallel to the ground.
• Extend your arms straight down towards the floor, palms facing each other.
• Keeping a slight bend in your elbows, lift the dumbbells out to the sides in a wide arc.
• Focus on squeezing your shoulder blades together as you lift.
• Continue to raise your arms until they are parallel to the ground.
• Hold the contraction for a second and then slowly lower the dumbbells back to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core and maintain a neutral spine throughout the exercise.
• Focus on squeezing your shoulder blades together at the top of the movement.
• Start with lighter weights and gradually increase as you become more comfortable with the exercise.
• Keep your elbows slightly bent throughout the movement to avoid excessive strain on your joints.
• Control the movement and avoid using momentum to lift the dumbbells.
• Inhale as you lower the dumbbells and exhale as you lift them.
• Take breaks as needed, but aim to complete the recommended number of sets and repetitions.
• Make sure to warm up your shoulders and upper back before starting the exercise.
• If you're feeling any discomfort or pain, stop the exercise and consult with a fitness professional.
• Combine this exercise with other shoulder and upper back exercises for a well-rounded workout.