How to do the Seated Bent-Over Rear Delt Fly
Step by step
- Sit on the edge of a bench with a dumbbell in each hand, feet flat.
- Hinge forward until your chest rests near your thighs, arms hanging down under your shoulders.
- With a slight bend in the elbows, raise the dumbbells out to the sides like opening wings.
- Stop when your arms reach about shoulder level and squeeze the rear shoulders.
- Lower the weights back down slowly until they hang again.
The thing people get wrong
Keep your chest glued to your thighs the whole set. Sitting up between reps hands the work to your lower back and traps.
Coaching cue
Breathe out as you open your arms instead of holding your breath while folded over.
Make it easier or harder
- Harder: Pause for two seconds at the top with your arms level.
Muscles worked
- Primary: Rear delts
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.