Shoulders Exercise Guide
Dumbbell Rear Delt Fly
Target Muscle
Shoulders
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Dumbbell Rear Delt Fly
- 1. Stance & Rack Position: Set your posture upright for Dumbbell Rear Delt Fly, squeezing glutes and brace your abs.
- 2. Initial Movement Path: Press or raise the resistance smoothly to target the deltoid heads during Dumbbell Rear Delt Fly.
- 3. Peak Contraction: Pause briefly at the top of the movement to maximize shoulder muscle tension.
- 4. Controlled Eccentric Return: Lower the weight slowly to starting position without letting momentum take over.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Posterior Deltoids Guide
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Targeted Workout Split
Upper Body Focused Workout
See how Dumbbell Rear Delt Fly integrates into a weekly training split.
Alternative Exercise
Seated Dumbbell Shoulder Press
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