Dumbbell Bent Over Alternate Rear Delt Fly
Perform the dumbbell bent over alternate rear delt fly to target your rear deltoids and upper back.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips, keeping your back straight and torso parallel to the ground.
- With palms facing each other, lift one dumbbell out to the side until your arm is parallel to the ground.
- Lower the dumbbell back to the starting position and repeat with the opposite arm.
How to perform the Dumbbell Bent Over Alternate Rear Delt Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Bent Over Alternate Rear Delt Fly using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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