---
title: "Bent Over Rear Delt Fly Dumbbell"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other)."
locale: en
slug: bent-over-rear-delt-fly-dumbbell
url: "https://hi.fitness/exercises/bent-over-rear-delt-fly-dumbbell"
primaryMuscle: "Rear delts"
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/eb9752f5-bent-over-rear-delt-fly-dumbbell.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Bent Over Rear Delt Fly Dumbbell

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
2. Let the dumbbells hang directly below you with your arms fully extended. Maintain a neutral spine throughout the movement.
3. Lift the dumbbells out to the sides by raising your arms until they are in line with your shoulders. Keep a slight bend in your elbows and focus on squeezing your shoulder blades together at the top of the movement.
4. Slowly lower the dumbbells back to the starting position by bringing your arms back down. Repeat for the desired number of repetitions.

## Form tips

- Keep your back flat and avoid rounding your shoulders or lower back.
- Focus on using your rear deltoids to lift the weights, not your traps or biceps.
- Avoid using momentum or swinging your body to lift the dumbbells.

## Similar exercises

- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Rear delts · Machine
- [Barbell Rear Delt Raise](https://hi.fitness/exercises/barbell-rear-delt-raise) - Rear delts · Barbell
- [Seated Dumbbell Rear Delt Fly](https://hi.fitness/exercises/seated-dumbbell-rear-delt-fly) - Rear delts · Dumbbell
- [Cable Rear Delt Fly](https://hi.fitness/exercises/cable-rear-delt-fly) - Rear delts · Cable
- [Dumbbell Reverse Fly](https://hi.fitness/exercises/dumbbell-reverse-fly) - Rear delts · Dumbbell
- [Resistance Band Pull Apart](https://hi.fitness/exercises/resistance-band-pull-apart) - Rear delts · Resistance band
- [Lying Lateral Raises Bodyweight](https://hi.fitness/exercises/lying-lateral-raises-bodyweight) - Rear delts · Bodyweight
- [Plank Reverse Fly with Bottle](https://hi.fitness/exercises/plank-reverse-fly-with-bottle) - Rear delts · Other