---
title: "Seated Dumbbell Rear Delt Fly"
description: "Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand."
locale: en
slug: seated-dumbbell-rear-delt-fly
url: "https://hi.fitness/exercises/seated-dumbbell-rear-delt-fly"
primaryMuscle: "Rear delts"
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/c1c60ae8-seated-dumbbell-rear-delt-fly.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Seated Dumbbell Rear Delt Fly

Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand.

## How to do it

1. Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand. Lean forward at your hips until your chest is close to your thighs, letting your arms hang down towards the floor with palms facing each other.
2. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
3. Squeeze your shoulder blades together at the top of the movement.
4. Lower the dumbbells back to the starting position in a controlled manner.

## Form tips

- Keep your back straight and avoid rounding your shoulders.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid swinging the weights or using momentum to lift the dumbbells.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## 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
- [Bent Over Rear Delt Fly Dumbbell](https://hi.fitness/exercises/bent-over-rear-delt-fly-dumbbell) - 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