How To Do Rear Delt Flys With Dumbbells - Proper Form, Sets & Reps

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In this video, we're going to be looking at how to do rear delt flys with dumbbells. This exercise is research-proven to be the best way to hit the posterior deltoid muscle really well. But, because it's such a focused motion it's going to be very important to use the proper form to get the most out of this exercise.

You're going to discover the key form points, along with the best routine recommendations in terms of rets and sets to start incorporating this exercise this week. Enjoy!

When it comes to shoulder exercises, most of the focus is usually on the front areas of our shoulders. This is why reverse flys are so important for getting well-rounded shoulders, so let's look at how to do them properly.

How To Do Rear Delt Flys With Dumbbells - The Basics (1:19)

As far as equipment goes, we're going to need dumbbells and a stable bench to sit on. You're going to be seated at the edge of the bench, leaning forward slightly, but still maintaining a strong back.

It's important to note that, when it comes to doing rear delt flys with dumbbells, you want to use a weight that is fairly light. Because this is somewhat of an accessory motion where we really want to focus in on the particular muscle group.

Here's The Dumbbell Rear Delt Flys Form Tutorial (1:45)

In addition to the other finer form points that you'll discover in this video, it's particularly important to take note of the proper hand position. Because research has shown that it is much more effective to use one hand position over another to get the best results.

Sets, Reps and Routine Recommendations (2:58)

Here's a quick breakdown of the proper sets, reps and routine recommendations for the rear delt flys with dumbbells.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information on how to lose 30 pounds in a month for men is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[nickb]

Excellent as always. Surprisingly few people suggest internal rotation of the hands/wrists - I discovered when experimenting how more rear delt activation you get this way, and reduces the interference from the lats.

[JeffBitler]

As always, Dr. A, good, good stuff! Love it!
Thanks man,
Jeff

[robertroberts]

I like that there's a lot of educating on the details here instead of just a plain tutorial. Thanks for the info!

[bowlampar]

It is time to get some serious work out for my rear body part, have to look good not just from the front, but the back too.

[RD_]

Your video reminded me how little I focus on my back, rear delts etc. I think it's because I don't have a lot of equipment and didn't realize there were effective exercises like this you could do with just dumbbells. This is getting added to my routine for sure!

[arthurcurry]

The quality of your instruction is top notch, shows a doctor is best qualified to explain the reason for an exercise and what works best.

[jimjeffries]

Technique/form is everything -- and these videos really help me understand why (and in turn the correct form). thanks fit father!

[askthemadhatter]

I love your videos showing the proper form to do exercises. You are always very detailed in your instructions. I always learn so much. Thanks for showing us how to do exercises safely with proper form.

[denniswalker]

Thanks Anthony, will throw In a couple of sets in with my chest and back work out.

[Angels]

Great video. I like that he explains that you don't have to use heavy weights.

[alexandrameran]

Great, arms position really makes a difference

[kemosabez]

the rear delts are one of my favorite exercises to do, they feel so satisfying.

[MICHAELPHILIPSINC]

Great stuff Coach. Very helpful video.

[kwangmyungkim]

The rear delt is so hard to build and this video taught me a valuable lesson. I can't wait till I hit the gym again!

[TheMiniJunkie]

I just worked out and tried rear delt flys for first time (I'm a noob) - was trying to do 20 pound dumbbells with my atrophied rear delt muscle lol. No wonder I felt like I could barely lift them and had bad range of movement. This video is super helpful.

[mdmonowar]

Wow very good tutorial about how to do rear delt flys with Dumbbells. Thanks for your clear explanation.

[wilr]

Thanks for creating this video, doc! I haven't tried this one yet. But for sure I will. And glad I now have idea how to do it properly.

[hhsii]

Excellent video as always. One of my favorite channels. Cheers

[jacobking]

It really is about fine-tuning your technique to get maximum results isn't it, and this video is very helpful in explaining exactly how to do that!

[pastmuffin]

Very Professional explanation and steps for beginners. Moreover, the examples were very clear. Thank you for the tutorials, keep it up!