Seated Bent-Over Dumbbell Rear Delt Fly
A reverse fly sitting on the end of a bench with the chest folded toward the thighs. Sitting locks the hips in place, so the lower back rests and the rear delts do the lifting.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the end of a flat bench with your feet together, lean forward with a flat back until your chest is near your thighs, and hold dumbbells behind your calves, palms facing each other.
Keep the torso still and a slight bend in the elbows.
Raise the dumbbells out to the sides until the arms are level with the floor.
Hold the top for a second.
Lower slowly back behind the calves.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Chest stays down
Arms go out, not back
No swinging
Common mistakes
Sitting up as you lift
Pulling the arms back like a row
Using momentum
Safety notes
Keep the back flat; rest your chest on your thighs if the lower back tires.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.