Bent-Over Rear Delt Fly
Dumbbells
A rear-shoulder exercise performed in a supported hip-hinge position.
Level
Beginner
Equipment
Dumbbell
Focus
Rear Deltoids · Rhomboids · Middle Trapezius · Core
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Hinge at the hips with a neutral spine.
Keep the elbows softly bent.
Open the arms out to the sides without swinging.
Lower slowly while keeping the torso steady.
Common Mistakes
Watch for this.
Using momentum instead of controlling the movement.
Forcing a range that changes the intended body position.
Holding the breath throughout the movement.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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