Skip to main content
Back

Dumbbell Rear Fly

The Dumbbell Rear Fly is an isolation exercise that strengthens the rear shoulders and upper back to improve posture and shoulder balance.

Shoulder exercises
Shoulders
Back exercises
Back
Dumbbell equipment
Dumbbell
Fatigue level
Low 2/3 High
Dumbbell Rear Fly
Add to Workout

Dumbbell Rear Fly

Build
·

The Dumbbell Rear Fly is a focused upper-body exercise designed to target the rear deltoids and upper back muscles. Scapular retraction during abduction movements like the rear fly significantly increases lower trapezius and infraspinatus activity (Tsuruike & Ellenbecker, 2023), making this exercise valuable for building balanced shoulder strength and healthy mechanics.

Performed with a slight hip hinge or seated on a bench, the movement emphasizes controlled arm abduction rather than heavy loading. Free-weight lateral and rear raise variations place unique demands on the shoulder stabilizers compared to cable-based alternatives (Larsen et al., 2025). Light to moderate weights with strict form will always outperform heavier loads that invite momentum and compensation.

Because the rear delts are often undertrained relative to the anterior and lateral heads, dumbbell rear flies help correct muscle imbalances caused by pressing-dominant programs. When performed consistently with proper posture, the exercise supports healthier shoulder mechanics and is highly effective for both strength training and injury-prevention routines.

Content follows our evidence-based methodology
Report an issue

Thank you for your feedback!

Technique and form

How to perform the Dumbbell Rear Fly

  1. Stand with feet shoulder-width apart holding a dumbbell in each hand, then hinge at the hips to bring your torso parallel to the floor while maintaining a neutral spine.
  2. Allow the dumbbells to hang directly beneath your shoulders with palms facing each other and a slight bend in your elbows.
  3. Brace your core and squeeze your shoulder blades together as you prepare for the movement, maintaining a flat back position.
  4. Inhale, then exhale as you raise both arms out to the sides, keeping the slight bend in your elbows consistent throughout the movement.
  5. Continue lifting until your arms are approximately parallel to the floor, forming a T-shape with your torso.
  6. Focus on using your rear deltoids and rhomboids to control the motion, rather than momentum or arm strength.
  7. Pause briefly at the top position, squeezing your shoulder blades together before slowly lowering the weights back to the starting position while inhaling.
  8. Maintain tension in your upper back throughout the entire set, avoiding any swinging or jerking motions.

Important information

  • Keep your neck aligned with your spine throughout the exercise, avoiding the tendency to look up or strain forward.
  • Choose a weight that allows you to maintain proper form—using too heavy dumbbells will cause you to recruit your trapezius muscles instead of targeting the rear deltoids.
  • Make sure your elbows stay slightly bent at the same angle during the entire movement to protect your joints and maximize rear deltoid engagement.
  • If you experience shoulder pain during this exercise, try reducing the range of motion or switching to a supported version where your chest rests on an incline bench.
Dumbbell Rear Fly — Step 1
Dumbbell Rear Fly — Step 2

Common Mistakes: Dumbbell Rear Fly

Jerking the weight up

Swinging or jerking uses momentum instead of muscle. Use a weight you can control through the full range of motion.

Not fully stretching at the bottom

Let the weight stretch your muscles at the bottom of each rep. A full range of motion leads to better results.

Swinging your body for momentum

Keep everything still except the joint you're working. If you need to swing, the weight is too heavy.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Benefits of the Dumbbell Rear Fly

Builds stronger rear shoulder muscles

The Dumbbell Rear Fly directly targets your rear shoulder muscles, helping you build strength and size in this area over time.

Focused muscle targeting

As an isolation exercise, the Dumbbell Rear Fly lets you zero in on your rear shoulder muscles without other muscles taking over. This is great for bringing up a weak point or adding definition.

Increases overall strength

Regularly performing the Dumbbell Rear Fly with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Dumbbells allow each side to work independently, helping fix strength imbalances, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Dumbbell Rear Fly can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Dumbbell Rear Fly

The Dumbbell Rear Fly is an isolation exercise that focuses your effort on the rear shoulder muscles. Here's a breakdown of every muscle involved.

Primary muscles

Rear Delts — Your rear shoulder muscles pull the weight back and stabilize the shoulder joint. These are the main muscle doing the heavy lifting during the Dumbbell Rear Fly.

Secondary muscles

Traps — Your upper back and neck area (traps) stabilize the shoulder blades and upper spine. While not the main focus, these muscles play an important supporting role.

The Dumbbell Rear Fly primarily works 1 muscle with 1 supporting muscle assisting the movement.

Risk Areas

Rear Delts
Muscles worked during the Dumbbell Rear Fly

FAQ - Dumbbell Rear Fly

What muscles do dumbbell rear flies target?

Dumbbell rear flies primarily target the posterior deltoid (rear shoulder) muscles, while also engaging the trapezius, rhomboids, and infraspinatus muscles of the upper back. This comprehensive activation makes it excellent for creating balanced shoulder development and improving posture.

How heavy should the weights be for effective rear flies?

Choose weights that allow you to maintain perfect form while feeling tension in your rear deltoids throughout the movement—typically much lighter than what you'd use for pressing exercises. Most lifters benefit from dumbbells between 5-20 pounds, focusing on controlled movement rather than heavy loading.

What are the most common form mistakes with rear flies?

The most common mistakes include using momentum to swing the weights, insufficient hip hinge positioning, and internally rotating the shoulders during the movement. Keep your chest parallel to the floor, maintain a slight elbow bend throughout, and focus on squeezing your shoulder blades together at the top of the movement.

How often should I include rear flies in my training routine?

Include rear flies 1-3 times weekly, either on shoulder days or back training sessions. Since rear deltoids recover relatively quickly and are often undertrained, you can safely target them more frequently than larger muscle groups, especially if you have rounded shoulders or postural issues.

What variations can I try if standard rear flies cause shoulder discomfort?

Try face pulls, bent-over cable flies, or rear deltoid machine flies as alternatives that may feel more comfortable. You can also perform the movement lying face-down on an incline bench, which provides additional support and often reduces stress on the shoulder joint while maintaining muscle activation.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans

Workouts with Dumbbell Rear Fly

Training 026

Best Pull Day workouts

Pull day workouts focus on the major muscle groups involved in pulling movements: the back, biceps, and rear shoulders. Training these muscles together helps improve posture, build balanced strength, and develop a well-defined upper body. Compound exercises like rows, pull-ups, and deadlifts create the foundation of your pull day routine by engaging multiple muscles at once. These movements are complemented by isolation exercises such as bicep curls and face pulls to target specific areas and improve muscle detail. Whether you want to increase strength, enhance muscle definition, or support better performance, pull day workouts offer an efficient way to reach your goals.

Fitness 008 1

Best Shoulder workouts

Shoulder workouts target the deltoid muscles: front (anterior), side (lateral), and rear (posterior) which play a key role in pressing, lifting, and stabilizing your upper body. In these workouts, you'll train all three heads for balanced development, improved strength, and injury prevention. Compound movements like the overhead press and push press build raw strength, while isolation exercises such as lateral raises and rear delt flyes help shape and define the shoulders. Whether you're chasing performance, symmetry, or aesthetics, dedicated shoulder workouts are essential to complete upper body training.

Fitness 091

Best Biceps and Shoulder workouts

Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.

Exercise 029

Best Rear Delt workouts

The rear delts, or posterior deltoids, are often undertrained compared to the front and side delts: but they’re essential for a strong, balanced upper body. Located at the back of your shoulders, rear delts support posture, improve pulling mechanics, and help prevent shoulder injuries. These workouts target them directly with exercises like reverse flyes, face pulls, and rear delt rows to improve both aesthetics and performance.

Exercise 070

Best Bodybuilding workouts

Bodybuilding workouts are designed to maximize muscle growth (hypertrophy) across every major muscle group. These workouts use a mix of compound and isolation exercises, often organized in body-part splits, to sculpt a well-balanced and aesthetic physique. With strategic volume, intensity, and progression, bodybuilding training helps you grow lean muscle while improving definition and muscular symmetry.

Workout 084

Best Muscle Mass workouts

Muscle mass workouts are designed to stimulate hypertrophy: causing your muscles to grow bigger and stronger through progressive overload. These routines focus on moderate to high volume training, combining heavy compound lifts with targeted isolation movements. Whether you're bulking up, increasing strength, or shaping a fuller physique, mass-focused workouts help you train with purpose and efficiency.