Seated bent-over dumbbell rear delt fly

Muscles

• Infraspinatus
• Teres minor
• Posterior deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Rhomboid major
• Middle trapezius
• Lower trapezius

Technique

1. Sit on the edge of a bench and lean your torso forward.
2. Hold dumbbells straight down with a slight bend in your elbows.
3. Lift the weights out to the sides in a wide arc until they are at shoulder height.

Form tips

1. Focus on the movement of your shoulder blades.
2. Do not swing or bend the elbows

Similar Exercises

• Triceps kickback
• Dumbbell seated overhead press
• Seated bent-over dumbbell row
• Barbell bench press
• Dumbbell bench press

Equipment

• Bench