How to Do the Perfect Rear Delt Dumbbell Fly (Complete Guide)

Perfect Rear Delt Dumbbell Fly Technique

The rear delt dumbbell fly isolates the rear deltoids, helping to improve shoulder health, posture, and upper back strength. With proper form, it can also prevent injuries and create a balanced shoulder development.

Step-by-Step Form Guide

1.Setup Position: Sit on a bench with a slight incline, holding a dumbbell in each hand with a neutral grip, arms extended straight down.
2.Initiate Movement: With a slight bend in the elbows, raise your arms out to the side in a wide arc, maintaining control.
3.Top Position: At the peak of the movement, your arms should be parallel to the floor or slightly above, engaging your rear delts.
4.Lowering Movement: Slowly lower the weights back to the starting position, keeping constant tension on the muscles.
5.Breathing: Inhale as you lower the weights and exhale as you lift them.

Common Mistakes to Avoid

1.Lifting the weights too high, overextending the shoulders.
2.Using momentum rather than muscle engagement to lift the weights.
3.Arching the back excessively during the lift.
4.Over-bending the elbows, which turns the exercise into a row rather than a fly.
5.Holding your breath rather than breathing rhythmically throughout the exercise.

AI Coaching Benefits

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

1.Correct body alignment and posture to avoid strain on the lower back.
2.Ensures proper arm path to target the rear deltoids efficiently.
3.Helps with controlled movement to avoid using momentum.
4.Guides on proper breathing techniques for optimal performance.
5.Maximizes muscle engagement for effective results.

Perfect Rear Delt Dumbbell Fly Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching