Rear fly with dumbbells

Exercise overview

Primary muscle group: Back

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 40

Weight counts twice!

Description: Sit at the end of a bench holding a pair of dumbbells with your palms facing each other (neutral grip). Lean forward until your torso is close to horizontal and allow your arms to hang down by your feet. Keep your arms slightly bent and your elbows perpendicular to your torso. Exhale and raise your arms out to the sides, ensuring your elbows reach shoulder height. Hold this position for a count of two. Inhale and lower your arms back to the starting position in a controlled manner. Repeat the motion for the desired number of repetitions.

Exercise ID: 00431

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Ensure your back maintains its natural arch. Avoid rounding your shoulders or curving your back forward to prevent injury and maximize muscle engagement.
Control the Movement: Focus on slow, controlled movements. This will help keep the tension on your muscles throughout the exercise and improve muscle activation.
Avoid Using Momentum: Prevent any swinging or jerking motions by keeping your movements deliberate and steady. This will enhance the effectiveness of the exercise and reduce the risk of injury.
Engage Your Core: Keep your core tight throughout the exercise to maintain balance and further stabilize your position.
Align Your Hands and Shoulders: Make sure that your hands are in line with your shoulders as you lift the dumbbells. This helps to properly target the rear delts.
Keep Your Elbows Slightly Bent: Keep a slight bend in your elbows to maintain tension on the deltoid muscles and protect your joints.
Exhale as You Lift: Exhale as you raise the dumbbells and inhale as you lower them. This can help you maintain a rhythm and keep your core braced.
Choose Appropriate Weight: Use a weight that allows you to complete your reps with good form. If you are struggling to maintain form, consider reducing the weight.
Use a Full Range of Motion: Focus on lifting through your complete range of motion to ensure that you are fully engaging the target muscles.
Focus on the Muscle: Visualize your rear delts working as you lift the weights. This mind-muscle connection can help improve your form and effectiveness of the exercise.

Exercise overview

Exercise tips and tricks

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