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Intermediate
Bent Over Rear Delt Fly Dumbbell
4 steps Updated 29/08/2026
Bent Over Rear Delt Fly Dumbbell is a free weights exercise targeting Shoulders (Posterior Deltoids) using Dumbbells.
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How to perform it
- 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.
- Let the dumbbells hang directly below you with your arms fully extended. Maintain a neutral spine throughout the movement.
- 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.
- Slowly lower the dumbbells back to the starting position by bringing your arms back down. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Bent Over Rear Delt Fly Dumbbell
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