Rear Delt Fly (Dumbbell)
Also called Dumbbell Rear Delt Fly, DB Rear Delt Fly, Reverse Fly, Bent-Over Fly, Rear Delt Raise
How to do it
Hold a dumbbell in each hand and hinge forward with a neutral spine, arms hanging beneath your shoulders. Raise both arms out to the sides with a slight elbow bend until they reach about shoulder level, squeeze your rear delts, then lower under control without shrugging or swinging.
Setup
Hold one dumbbell in each hand and hinge until the torso is nearly parallel to the floor while keeping a neutral spine. Let the bells hang beneath the shoulders with neutral wrists and soft elbows.
Where you should feel it
Across the rear shoulders and between the shoulder blades, with the core, glutes, and lower back holding the hinge. Avoid turning the rep into a shrug or bent-over row.
When to use it
Use for free-weight rear-delt hypertrophy and independent loading of each arm. Keep loads moderate for controlled sets of 10-20 reps.