Dumbbell Bent-Over Alternate Rear Delt Fly
The bent-over rear delt fly one arm at a time, the other bell hanging still under the chest.
How to do it
Setup
Bent over with a flat back, knees soft, a bell hanging from each hand.
Steps
- Raise one bell out to the side to shoulder line.
- Return it to the hang, then switch arms.
- Keep the torso from turning toward the raised side.
Common mistakes
Twisting toward the raised bell: both shoulders stay level. Standing up as the sides switch: hold the hinge. Rowing with a bent elbow: soft and fixed.
Breathing
Exhale on each raise, inhale lowering.
