dumbbell·isolation
Dumbbell Rear Delt Fly
rear-deltsupper-back
How to
The technique.
- 01
Sit on the edge of a bench or stand, hinging at your hips until your torso is nearly parallel to the floor.
- 02
Hold a dumbbell in each hand, palms facing each other, arms hanging straight down.
- 03
Keep a slight bend in your elbows and maintain a neutral spine.
- 04
Raise the dumbbells out to the sides in an arc, squeezing your shoulder blades together.
- 05
Focus on contracting your rear delts, then slowly lower the dumbbells with control.
Common mistakes
What goes wrong.
- ×Using too much weight, turning it into a row rather than a fly.
- ×Rounding the back, compromising spinal alignment.
- ×Shrugging shoulders up to your ears, engaging traps instead of rear delts.
- ×Bending elbows excessively, reducing isolation.
- ×Rushing the eccentric phase, losing tension and control.
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