OK so here’s the thing about shoulders – they can make or break your physique. You know those gym folks with impressive, sculpted shoulders that look amazing in t-shirts? Between you and me, they’re probably doing rear delt flyes regularly. Dumbbell rear delt fly flies under the radar for most people, but man, it’s a total game-changer for your upper body.
I’ve been hitting the gym for years, and honestly, I used to completely ignore my rear delts. Big mistake! Once I started adding dumbbell rear delt flyes to my routine, I noticed a huge difference. Let me break down everything I’ve learned about this shoulder-sculpting move.
What Muscles Does a Dumbbell Rear Delt Fly Work?
So you’re wondering which muscles get worked during a dumbbell rear delt fly? Mainly, it’s the posterior deltoid muscles – you know, those shoulder muscles at the back that you can’t check out in the mirror. But there’s more happening:
- Posterior deltoids (rear shoulder muscles) get hit the hardest
- Rhomboids between your shoulder blades feel it too
- Middle and lower traps get some decent work
- Rotator cuff muscles kick in to stabilize everything
The first time I did these properly, I felt muscles working that I didn’t even know existed! My shoulders felt sore in places they’d never been sore before – that’s how I knew I was hitting muscles I’d been neglecting.
Are Rear Delt Flys Worth Doing?
Hell yes, they are! I used to wonder this myself until I committed to them for a few months. Here’s what happened:
- My shoulders finally looked balanced – no more overdeveloped front with wimpy back portions
- My posture got way better – those hunched shoulders started fixing themselves
- My shoulder pain during bench press? Gone!
- My other lifts improved – turns out having balanced shoulder strength helps everything
- I finally got that “3D shoulder look” I’d been chasing forever
I’m not exaggerating when I say adding just 3 sets of rear delt flyes twice weekly made a visible difference within about 6-8 weeks. My gym buddy actually asked what I’d changed in my routine.
How to Perform the Perfect Dumbbell Rear Delt Fly
You’ll need some dumbbells and maybe a bench (though standing works too).
Seated Dumbbell Rear Delt Fly
- Getting set up: Grab a seat at the end of a bench. Plant your feet firmly on the floor about shoulder-width apart. Bend forward at your waist – I like to aim for about a 45-degree angle. Keep that back straight! Grab a dumbbell in each hand, palms facing each other (or toward your legs).
- Starting position: Let your arms hang down naturally with a slight bend in the elbows. This isn’t a straight-arm exercise, so that little bend is crucial – and you’ll keep it consistent throughout.
- The movement part: While keeping your back flat (no rounding!), raise those weights out to your sides in a wide arc. Think about pouring water from pitchers on each side. I like to imagine I’m trying to squeeze a pencil between my shoulder blades at the top. Don’t go crazy with height – about parallel to the floor is perfect.
- The way down: This isn’t a drop-and-repeat exercise! Slowly lower those weights back down. The lowering part builds muscle too, so take 2-3 seconds here.
- How many to do: I usually aim for 10-15 reps, but started with 8 when I was new to these.
Standing Version (for when all benches are taken)
No bench? No problem! Just stand with your knees slightly bent, hinge forward at the hips (keeping that back flat!), and perform the same movement. I sometimes prefer this version because it engages my core more.
Real talk: Use lighter weights than your ego wants to. Seriously. I made the mistake of grabbing 20s my first time and couldn’t complete a single proper rep. I had to swallow my pride and grab the 5s. No regrets – form trumps weight here EVERY time.
What Is the Difference Between a Lateral Raise and a Dumbbell Rear Delt Fly?
People mix these up all the time, but they’re hitting different parts of your shoulders:
| What’s Different | Lateral Raise | Rear Delt Dumbbell Fly |
| Which part of shoulder? | Side (lateral) deltoids | Rear (posterior) deltoids |
| How you stand | Upright, standing straight | Bent forward at the hips |
| Where arms go | Straight out to sides | Out to sides and backwards |
| Can you watch yourself? | Yep, easily in the mirror | Nope, it’s behind you |
| Biggest mistake people make | Swinging/using momentum | Not going back far enough |
I do both in my routines because they complement each other perfectly. Lateral raises give me that shoulder width, while dumbbell rear delt flyes add depth and roundness. Together, they’re like the dynamic duo of shoulder aesthetics.
Are Dumbbell Back Flys Effective?
So I used to wonder if these were just a waste of time – they’re not! Dumbbell back flyes (which is just another name for rear delt flyes) are super effective when you do them right.
What makes them work:
- They isolate muscles that usually get ignored
- They force those smaller stabilizer muscles to wake up
- They’re actually pretty safe on the joints (unlike some shoulder exercises)
- You can do them basically anywhere – seated, standing, even lying face-down
For best results, I’ve learned to:
- Focus on feeling the squeeze more than lifting heavy
- Keep everything controlled – no jerky movements!
- Include them consistently (I do them every shoulder day)
- Pair them with face pulls for a complete rear shoulder attack
Honestly, my shoulders never looked “complete” until I added these in regularly. They filled in that missing piece at the back that most mirror-focused workouts miss.
Are Reverse Flys Bad for Shoulders?
I heard this myth too, and it made me hesitant at first. But the truth? Reverse flyes (another name for rear delt flyes) are actually really good for your shoulders when done right. They strengthen muscles that are typically weak in most people.
That said, they can cause problems if:
- You go too heavy (my biggest early mistake)
- Your form falls apart during the set
- You already have shoulder issues
- You try to lift the weights too high
To keep them shoulder-friendly:
- Start lighter than you think (my 5-pound dumbbell confession stands!)
- Keep that slight elbow bend throughout
- Don’t try to be a hero – parallel to floor is enough height
- If it pinches or hurts sharply, stop immediately
After a shoulder impingement a few years back, these actually helped me recover when done with proper form and weight. They’ve been therapeutic rather than harmful for me.
Are Dumbbell Flys Good or Bad?
The answer isn’t black and white – it depends on how you do them. Here’s my take after years of trial and error:
The Good Stuff:
- They hit muscles most workouts completely miss
- They’ve improved my posture (my girlfriend actually noticed!)
- They balance out all the pressing movements we typically do
- You don’t need fancy equipment
- You can make them harder or easier depending on your level
The Not-So-Good (if done wrong):
- They can bug your shoulders if your form sucks
- They’re probably not ideal if you have certain shoulder injuries
- Most people go WAY too heavy and turn it into a weird rowing motion
- The technique isn’t super intuitive at first
Bottom line? They’ve been good to me and most people I train with. Just start light, focus on form, and build up gradually. My shoulders are happier and healthier since adding these in.
Common Mistakes I’ve Made (So You Don’t Have To)
- Using momentum – I used to swing those weights up like I was trying to take flight. Bad move. Control is everything here.
- Hunching my back – Keeping my chest up made a huge difference in targeting the right muscles.
- Ego lifting – Trying to impress with heavy weights just led to terrible form. The 5-pounders were humbling but effective.
- Not going back far enough – When I finally focused on getting that full range of motion, my rear delts finally started growing.
- Overdoing the height – When I kept the weights at shoulder height max, my shoulders stopped complaining.
- Dropping my head – Looking down at the floor caused neck strain until I learned to keep my neck neutral.
Variations to Keep Things Interesting
1. Bent-Over Barbell Rear Delt Row
I like to use a wider grip here and focus on pulling toward my upper chest while keeping my elbows high. Different feel, same target muscles.
2. Cable Rear Delt Fly
Game-changer alert! Using cables gives constant tension throughout the movement. I feel this one way more than dumbbells sometimes. For more details on this variation (my personal favorite), check out this guide to cable rear delt flyes.
3. Resistance Band Rear Delt Fly
These saved me while traveling! I just hook a band around a door handle and get to work. Not quite the same as weights, but definitely better than nothing.
4. Pec Deck Machine (Reverse)
Once I figured out you could sit facing the pad on the pec deck machine, my rear delt training leveled up. The fixed movement path helps with form too.
5. TRX Rear Delt Fly
I tried these at a hotel gym once and wow – the instability makes your shoulders work overtime in the best way!
My Go-To Balanced Shoulder Workout
For complete shoulders, you gotta hit all three parts. Here’s what works for me:
- Front Deltoids: Overhead Press or Front Raises
- Side Deltoids: Lateral Raises
- Rear Deltoids: dumbbell rear delt flyes and Face Pulls
A typical shoulder day for me looks like:
- Overhead Press: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 12-15 reps
- dumbbell rear delt flyes: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 15-20 reps
I used to do all the pressing movements first, but now I mix in rear delt work earlier when I’m fresh. Makes a huge difference!
For even more variations and techniques that have worked for me, check out this complete guide to rear delt flyes.
Conclusion: Dumbbell rear delt flyes
Look, dumbbell rear delt flyes aren’t the most exciting exercise – they’re not going to make you grunt and yell like a heavy deadlift. But they’re like that reliable friend who doesn’t get enough credit.
After adding these to my routine consistently, my shoulders look better, feel healthier, and function stronger. The secret isn’t lifting super heavy – it’s about proper form, consistency, and gradually adding weight as you get stronger.
Have you been skipping these in your workouts? Might be time to give them a shot! Your shoulders (and your posture) will seriously thank you. Trust me on this one.
So what’s your experience with rear delt training? Hit me up in the comments – I’m always looking for new tips and tricks!