Dumbbell Rear Delt Fly Form

30 Mar 2025 · 1 min

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1:01

In this short instructional video, the presenter offers three concrete cues to improve the dumbbell rear delt fly. First, avoid raising the dumbbells above shoulder height to prevent lower‑back arching and ensure shoulder activation. Second, focus on pushing the hands outward toward the walls rather than pulling them back, which promotes proper scapular positioning. Third, concentrate on driving the movement with the elbows—not the hands—so the forearm stays aligned with the upper arm, preventing the hand from moving ahead of the elbow. These tips aim to correct common form errors and enhance shoulder engagement.

Chapters

If you are doing this exercise and no matter what, even if you watch every form video, you still never feel like you're doing it right, try these 3 things out. They just might help. First, stop trying to go all the way up with the weight. You just end up arching your lower back and you don't end up working your shoulders. Instead, stop when your hands are about shoulder height. Second, stop thinking about going back with your hands and instead think about pushing your hands out to the walls beside you. And third, even though the weight is in your hands, don't think about pushing with your hands because you'll end up looking like this where your hand is above your elbow. Instead, I want you to think about pushing with your elbow so now your arm will end up more like this.