Dumbbell Bent Over Alternate Rear Delt Fly

Muscles involved

ShouldersBackTrapezius

How to do it

1. Lean your torso forward with a dumbbell in each hand. 2. Lift one arm out to the side, keeping your elbow slightly bent. 3. Pause for a moment at the top to activate the rear deltoid. 4. Lower with control and repeat with the opposite arm, alternating the movement.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Posterior deltoidTeres majorTeres minorTrapezius lower fibersTrapezius middle fibers

Tips

- Keep your torso parallel to the floor. - Alternate arms controllably. - Lift your arms out to the sides, not backward.

Difficulty