How to Perform Dumbbell Rear Delt Flys (Complete Guide)

Perfect Dumbbell Rear Delt Fly Technique

The dumbbell rear delt fly is an excellent movement for isolating the rear deltoid muscles, improving shoulder stability, and enhancing posture. Proper form is key to achieving maximum benefit and avoiding injury.

Step-by-Step Form Guide

1.Setup Position: Sit on a bench or stand, holding a dumbbell in each hand with your palms facing inward and a slight bend in your knees (or hips if standing).
2.Hinge at the Hips: Lean forward slightly, keeping a neutral spine, and raise your arms to a 90-degree angle.
3.Lift the Dumbbells: Raise the dumbbells outward, focusing on squeezing the shoulder blades together, while keeping your elbows slightly bent.
4.Peak Contraction: At the top, your arms should be parallel to the floor, and your rear delts should feel fully contracted.
5.Controlled Descent: Slowly lower the weights back down to the starting position, maintaining tension in the muscles.6.Breathing: Exhale as you lift the weights, and inhale as you lower them.

Common Mistakes to Avoid

1.Using too much weight, which compromises form.
2.Overextending the arms or flaring elbows excessively.
3.Not engaging the rear delts properly, relying on traps or upper back muscles.
4.Jerking or swinging the weights, using momentum instead of muscle control.5.Keeping the neck tense instead of relaxed.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Proper alignment of shoulders and back to avoid strain.
2.Guidance on selecting appropriate weight to maintain form.
3.Control over the tempo of the movement, ensuring slow and steady repetitions.
4.Monitoring of scapular retraction to optimize rear delt engagement.
5.Breathing pattern cues for consistent oxygenation and muscle activation.

Perfect Dumbbell Rear Delt Fly Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching