Seated Dumbbell Rear Fly
Easy
Also known as: Seated Dumbbell Reverse Fly · Seated Dumbbell Rear Delt Fly · Seated Dumbbell Rear Lateral Raise
Expert Advice
Think of spreading your arms, not pulling the weights toward your ribs. Bending your elbows more as you lift turns the fly into a row.
How-to-do Steps
- Sit on a flat bench or any sturdy chair with your feet planted apart.
- Hold a dumbbell in each hand and hinge forward, keeping your back naturally aligned.
- Let both arms hang below your chest, palms facing inward and elbows slightly bent.
- Raise both arms outward together until your elbows reach roughly shoulder level.
- Lower both dumbbells under control, keeping the elbow bend unchanged, and repeat.
Common Mistakes
- Torso rocks upward with each liftFix: use lighter dumbbells so your torso stays still.
- Shoulders shrug toward your earsFix: keep your neck long as your arms rise.
Coach Cues
Spread your armsKeep your neck longTorso stays still
Short reminders to keep in mind during every set.
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Muscles Worked
Seated Dumbbell Rear Fly primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders75%
Secondary
Traps25%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Requires controlling two dumbbells while keeping an unsupported, forward-leaning torso still.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Seated Dumbbell Rear Fly work?
Seated Dumbbell Rear Fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Seated Dumbbell Rear Fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Seated Dumbbell Rear Fly suitable for beginners?
Yes, Seated Dumbbell Rear Fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Seated Dumbbell Rear Fly?
Torso rocks upward with each lift: use lighter dumbbells so your torso stays still. Shoulders shrug toward your ears: keep your neck long as your arms rise.
