How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the rear delt fly (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Rear Delt Fly (Dumbbell): how to do it and muscles worked

The rear delt fly (dumbbell) mainly works your rear delts. You need dumbbells.

Muscles worked

Main

Rear delts

How to do the rear delt fly (dumbbell)

1
Stand holding a dumbbell in each hand and hinge forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang beneath your chest with a slight bend in your elbows.
2
Raise your arms out to the sides until they reach shoulder height, squeezing your shoulder blades together. Imagine you are spreading wings.
3
Lower slowly under control without letting your torso bob up and down. Breathe out as you lift and in as you lower.

Form tip: Use light weights and keep your back flat; if you swing your body or shrug, your rear delts are not doing the work.

Common questions

Which muscles does the rear delt fly (dumbbell) work?: The rear delt fly (dumbbell) mainly works your rear delts.
What equipment do I need for the rear delt fly (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the rear delt fly (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More rear delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.