How to do the dumbbell rear delt reverse fly

Step by step

1. Grab a pair of light dumbbells and have your feet at a hip-width distance.
2. Hinge at the hip to lean your torso forward and maintain a neutral spine.
3. Extend your arms and have your wrists neutral (facing one another).
4. Bring your shoulders back and take a breath.
5. Raise both dumbbells to the sides by engaging your posterior deltoids.
6. Lift until your elbows align with your shoulders and hold for a moment. Breathe out.
7. Lower the dumbbells to the starting position and breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell rear delt reverse fly

• Bro Split3 × 12
• 6-Week Chest Focus3 × 15
• 6-Week Back Builder3 × 15
• Hourglass3 × 12
• V-Taper Aesthetic3 × 15
• Posture Builder3 × 12
• Arnold Split3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.