Perform the dumbbell seated bent over alternate rear delt fly to target your rear deltoids effectively.
- Begin by sitting on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand and lean forward slightly from your hips.
- With a slight bend in your elbows, lift one dumbbell out to the side until your arm is parallel to the floor.
- Lower the dumbbell back down and repeat with the opposite arm.
How to perform the Dumbbell Seated Bent Over Alternate Rear Delt Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Seated 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 deltoids.
- 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 deltoids 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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