bent-over rear delt fly
The bent-over dumbbell rear fly is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.
CABLE REAR DELT FLY BENEFITS:
- Promotes aesthetically and functionally balanced shoulders
- Can use heavier weights than rear delt flies
- Recruits postural and stabiliser muscles important for shoulder stability
- Gives shoulders a more rounded, 3D look
Video Source: FreedomFitness
- Main Muscle Worked: Shoulders
- Secondary Muscles Worked: Traps, Triceps
- Type: Strength
- Equipment: Dumbbells
- Mechanics: Isolation
- Force Type: Pull
- Level: Beginner
STEP BY STEP GUIDE:
REPEAT FOR DESIRED REPS
![How to do bent over dumbbell rear fly](https://cdn.musclemaker.com.au/wp-content/uploads/2020/08/How-to-do-bent-over-dumbbell-rear-fly-1.jpg)