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Dumbbell Rear Delt Fly: Fix Three Mistakes

Dumbbell Rear Delt Fly: Fix Three Mistakes — video by Colossus Fitness Play · 3:30

Video by Colossus Fitness on YouTube · Open on YouTube

Shows the bent-over dumbbell rear delt fly, seated or standing, and three common mistakes that turn it into a row or a lateral raise. For anyone wanting to strengthen the back of the shoulders.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells
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Step by step 5

Tap a time to watch that step in the video.

  1. Seated or standing: choose whichever lets you hold the bent-over position comfortably. 0:07
  2. Start very light; a heavy weight turns the move into a pull-back that works the lats. 0:27
  3. Chest close to parallel with the floor, head down, fly the dumbbells out to the sides in line with your shoulders. 0:52
  4. Keep the arms nearly straight; bending them turns the fly into a row. 1:16
  5. Stay bent over; lifting your torso higher turns it into a lateral raise for the side delts. 2:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start very light and keep the chest close to parallel with the floor
  • Keep the arms nearly straight so it doesn't turn into a row
  • Fly the dumbbells out to the sides in line with the shoulders

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadbent-over dumbbell rear delt flies
  • Elbows movesarms held nearly straight
  • Wrists & hands movesgripping light dumbbells
  • Upper back movesholding the bent-over torso, traps assist
  • Lower back movesholding the bent-over torso

Easier option from the coach: Can be done seated; start with very light dumbbells (3-5 lb)

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Colossus Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety