Dumbbell Rear Fly

Setup

1. 01Stand with feet hip width apart holding light dumbbells.
2. 02Hinge at the hips until the torso is near parallel with the floor.
3. 03Let the arms hang with palms facing each other and elbows slightly bent.
4. 04Set a flat back and a neutral neck.

Execution

1. 01Sweep both dumbbells out and up in a wide arc.
2. 02Keep the slight elbow bend locked in as the arms rise.
3. 03Stop when the arms are level with the torso and squeeze briefly.
4. 04Lower slowly back to the hanging position.

Checkpoints

• -The arc is wide; hands stay far from the body, not pulled in like a row.
• -The torso does not rise as the weights go up.
• -Shoulder blades assist naturally without a forced pinch.
• -The lowering phase is as controlled as the lift.

Common mistakes

• -Bending the elbows more as the set gets hard, shortening the lever.
• -Swinging the torso to generate momentum.
• -Going too heavy and losing the fly shape entirely.
• -Letting the weights drift toward the hips instead of staying wide.