How to do the Dumbbell Bent Over Flyes
Primary: Shoulders · also works Traps, Upper Back.
DB Bent Over Flyes, also known as Rear Delt Flyes, are an excellent isolation exercise targeting the rear deltoids and upper back muscles. This exercise involves bending over at the hips and raising dumbbells out to the sides, mimicking a reverse hugging motion. It is especially useful for correcting posture, enhancing shoulder mobility, and building shoulder strength and definition. Adding this movement to your routine can help balance shoulder development, which is often dominated by pressing movements.
Step by step
- 1
Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip.
- 2
Hinge at your hips to lean forward, keeping your back flat and core engaged. Allow the dumbbells to hang straight down from your shoulders.
- 3
With a slight bend in your elbows, raise the dumbbells out to your sides until your arms are parallel to the ground. Squeeze your shoulder blades together at the top of the movement.
- 4
Slowly lower the dumbbells back to the starting position, controlling the movement.
Coaching cues
- Keep your core tight throughout the exercise to maintain a flat back and prevent rounding.
- Use a controlled motion to raise and lower the dumbbells to maximize muscle engagement.
- Avoid using momentum; focus on using the rear delts to lift the weights.
- Keep a slight bend in your knees to reduce strain on your lower back.
- Breathe out as you lift the dumbbells and inhale as you lower them.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Bent Over Flyes alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Bent Over Flyes work?
Primary: Shoulders. Secondary: Shoulders, Traps, Upper Back
How many sets and reps of Dumbbell Bent Over Flyes should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Bent Over Flyes?
Same movement pattern, different equipment: Dumbbell Lateral Raise, Front Raise, Upright Row, Dumbbell Arm Circles, Dumbbell External Rotation, Dumbbell Front Raises Standing.
Is the Dumbbell Bent Over Flyes good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.