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Dumbbell Standing Rear Delt Fly
A standing isolation exercise using dumbbells to target the rear deltoids and upper back, building shoulder stability and posture; performed by hinging at the hips and raising arms out to the sides.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
6/10Lower Traps
Lats
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at sides with palms facing in. Hinge forward at hips until torso is nearly parallel to floor, knees slightly bent, back flat.
- Keep back flat and core engaged.
- Squeeze shoulder blades together.
- Raise dumbbells out to sides in a wide arc.
- Lead with elbows, keeping slight bend in arms.
- Lift until arms are parallel to floor.
- Lower dumbbells slowly to start position.
- Maintain hinge throughout set.
Coaching Tips
Form Cues
- Hinge from hips
- Squeeze rear delts
- Elbows lead the motion
- Neutral spine always
- Controlled descent
Breathing
Inhale as you lower the dumbbells; exhale as you raise them, bracing core throughout.
Tempo
2-0-2
Range of Motion
Raise arms until level with shoulders; lower until slight stretch in rear delts without rounding back.
Safety
Safety Notes
- Avoid if shoulder instability present
- Use light weight to master form
- Stop if lower back pain occurs
- Warm up shoulders before starting
Spotting
No spotter needed; perform in front of mirror for form check or use lighter weights if unstable.
Common Mistakes
- Rounding upper back
- Swinging with momentum
- Flared elbows too high
- Incomplete range of motion
- Gripping too tightly
When to Avoid
- Shoulder impingement
- Lower back issues
Flexibility Needed
- Hip hinge mobility
- Shoulder external rotation
Build Up First
- Basic hinge form
- Overhead shoulder mobility
Also known as
Standing Rear Delt Raise, Dumbbell Rear Fly, Bent Over Lateral Raise
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