Rear Delt Reverse Fly (Dumbbell)
Complete guide to Rear Delt Reverse Fly (Dumbbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Rear Delt Reverse Fly (Dumbbell)
Grab a pair of dumbbells and hinge at the hips until your torso is roughly parallel with the floor.
Let your arms hang straight down with your palms facing each other.
Engage your abs and take a breath.
Raise both dumbbells out to your sides in a wide arc, squeezing your rear delts at the top and exhale. Keep a slight bend in your elbows.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |