Seated Dumbbell Rear Delt Fly
In SetGrip: Dumbbell Rear Delt Fly (Seated)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Sitting on the end of a bench and folding your torso over your thighs gives the bent-over rear delt fly a fixed anchor, so your thighs, not your lower back, hold the position. The tradeoff is a shorter arc before the dumbbells meet your legs; light weights and a strict tempo suit it best.
How to do the Seated Dumbbell Rear Delt Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Seated Dumbbell Rear Delt Fly work?
The Seated Dumbbell Rear Delt Fly primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Seated Dumbbell Rear Delt Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Seated Dumbbell Rear Delt Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Seated Dumbbell Rear Delt Fly?
If you cannot do the Seated Dumbbell Rear Delt Fly, try the Lying Cable Rear Delt Fly, the Bent over Cable Rear Delt Fly or the Incline Bench Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated Dumbbell Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.