Shoulders Beginner
Rear Delt Fly
Dumbbell · Bench
Abstract movement graphic. Follow the written steps below.
How to perform
Lie chest-down on an incline bench with light dumbbells hanging beneath you.
Bend the elbows slightly and turn your palms toward each other.
Open the arms out to the sides without lifting your chest from the pad.
Lower under control until the weights are beneath your shoulders.
Key cues
- Keep the neck relaxed.
- Move the arms in a wide arc.
- Keep the load light enough to avoid swinging.
Common mistakes
- Bending the elbows into a row.
- Lifting the head and chest to finish.
- Shrugging the weights upward.
Alternatives
Other ways to move.
Related options with different demands. Choose the one that fits your equipment and experience.