How to do the Dumbbell Front Raise with Rear Delt Fly
Primary: Rear Delts · also works Upper Back, Traps.
The Dumbbell Front Raise with Rear Delt Fly is a compound exercise that targets the front and rear deltoids while also engaging the upper back and traps. This exercise helps to build shoulder strength and improve the overall musculature and stability of the shoulders. It is typically performed using a pair of dumbbells.
Step by step
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- 2
Raise the dumbbells to shoulder height in front of you while keeping your arms straight but not locked. This is the front raise portion of the exercise.
- 3
Slowly lower the dumbbells back to the starting position, then hinge at the hips and bend your knees slightly to lean forward.
- 4
With a slight bend in your elbows, raise the dumbbells out to the sides until they are in line with your shoulders. This is the rear delt fly portion.
- 5
Lower the dumbbells back to the starting position.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; lift the weights in a controlled manner.
- Focus on squeezing your shoulder blades together during the rear delt fly.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Front Raise with Rear Delt Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Front Raise with Rear Delt Fly work?
Primary: Rear Delts. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Dumbbell Front Raise with Rear Delt Fly should I do?
For muscle: 3–4 sets of 8–12 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 Front Raise with Rear Delt Fly?
Same movement pattern, different equipment: Rear Delt Fly, Rear Delt Dumbbell Row with Bench, Seated Rear Delt Raise, Band Face Pull, Band Pull-Apart, Face Pull.
Is the Dumbbell Front Raise with Rear Delt Fly good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.