TrackYourLift

How to Do Dumbbell Rear Delt Fly (Seated) — Form, Muscles & Tips

Learn how to do the Dumbbell Rear Delt Fly (Seated): step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Sit at the end of a bench holding a dumbbell in each hand.
  2. Hinge forward so your chest is near your thighs, back flat.
  3. Let the dumbbells hang below your knees with palms facing each other.
  4. Raise both arms out to the sides in a wide arc until they are parallel to the floor.
  5. Squeeze your rear deltoids and shoulder blades together at the top.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.