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dumbbell isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Chest-Supported Rear Delt Dumbbell Fly
Primary Muscles: rear deltoid
Secondary Stabilisers: upper back, traps
DEFAULT REP RANGE
12-20 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Lie chest-down on a 30 degree incline bench holding light dumbbells.
- Sweep your arms out at a 45 to 60 degree angle from your torso with elbows slightly bent.
- Focus on the backs of your shoulders rather than shrugging your traps.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Reverse Pec Deck Rear Delt Fly
machine • beginner • Rest 60s
Same target muscles Easier setup
Rope Cable Face Pull
cable • beginner • Rest 60s
Same movement pattern Easier setup
Standing Cable Rear Delt Crossover
cable • intermediate • Rest 60s