Lying Rear Delt Dumbbell Fly

exercise_detail.description

The Lying Rear Delt Dumbbell Fly is an isolation exercise targeting the posterior deltoids. It involves lying face down on a bench and lifting dumbbells out to the sides, focusing on shoulder abduction and scapular retraction. This exercise helps improve shoulder stability and posture by strengthening the rear deltoids and upper back muscles.

exercise_detail.how_to_perform

1. Lie face down on a flat bench with your chest supported and feet firmly planted on the floor.
2. Hold a dumbbell in each hand with a neutral grip, palms facing each other.
3. Extend your arms downward, allowing the dumbbells to hang directly below your shoulders.
4. Engage your core and keep your head in a neutral position, looking down at the floor.
5. With a slight bend in your elbows, lift the dumbbells out to the sides in an arc motion until your arms are parallel to the floor.
6. Squeeze your shoulder blades together at the top of the movement.
7. Slowly lower the dumbbells back to the starting position with control.
8. Repeat for the desired number of repetitions.

exercise_detail.tips

• Focus on using your rear delts to lift the weights, not your traps or arms.
• Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
• Keep movements slow and controlled to maximize muscle engagement.
• Avoid swinging or using momentum; this ensures proper form and effectiveness.
• Breathe out as you lift the weights and inhale as you lower them.
• Start with lighter weights to master form before progressing to heavier loads.