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Rear Delt Fly exercise guide showing 3 movement steps using dumbbell pair
Rear Delt Fly exercise guide showing 3 movement steps using dumbbell pair
Shoulders3 steps•5s movement guide

Rear Delt Fly exercise image and instructions

See how to do Rear Delt Fly in a clear 3-step exercise image with concise instructions. Focus: rear delts using dumbbell pair.

#bilateral#dumbbellpair#equipment#isolation#middletraps#reardelts#repetition#rhomboids#rotatorcuff#shoulders#standingwithastablestance
Read the detailed Rear Delt Fly tutorial →

Short instructions

How to do Rear Delt Fly

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Hinge with weights hanging

    Hold two dumbbells, hinge forward with a neutral spine, and let the arms hang below the shoulders.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Open the arms

    Exhale and raise both arms out and slightly back until they align near torso height.

    Breathing: Exhale through the effort.

  3. 3

    Lower beneath the shoulders

    Inhale and lower the dumbbells slowly without changing the hip hinge.

    Breathing: Inhale through the controlled return.

Setup and safety note: Standing hip hinge with neutral spine; closed neutral grip; elbows softly bent; arms open to torso height; no torso rise.

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