Dumbbell Rear Delt Fly
Hinged forward, raise the dumbbells out to the sides with soft elbows, squeezing the rear delts.
How to do it
Setup
Hinge to near-parallel with a flat back, bells hanging under the chest, elbows soft.
Steps
- Raise the bells out to the sides to shoulder line.
- Lead with the elbows, soft angle frozen.
- Lower with control, staying in the hinge.
Common mistakes
Standing up between reps: hold the hinge. Squeezing the blades hard: that hands the work to the traps; the rear delts lift the ARMS. Heavy bells swinging: this is a light, strict move.
Breathing
Exhale opening the arms, inhale lowering.
