Bent over dumbbell fly’s, also known as bent over reverse, rear delt fly’s, or bent over lateral raise is an effective exercise that can add more upper body muscle and strength. The rear delts are an elusive muscle to target, but when activated, can lead to better and improved muscle definition.
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What Is the Bent Over Dumbbell Fly?
A Targeted Rear Delt Isolation Movement
The bent over dumbbell fly, also known as the rear delt fly, is a focused isolation exercise used to target the posterior deltoids—the muscles located at the back of your shoulders. While many lifters focus on the front (anterior) and side (lateral) delts, the rear delts are often overlooked, despite being essential for well-rounded shoulder development, posture, and pulling strength.
"Neglecting the posterior deltoid can lead to muscular imbalances, poor posture, and reduced performance in compound lifts like rows and presses."
— Boone & Stutzman, Strength and Conditioning Journal
When performed correctly, the bent over dumbbell fly isolates and activates the rear delts more effectively than many compound pulling movements, helping you build capped, three-dimensional shoulders.
Muscles Worked in the Dumbbell Rear Delt Fly
The deltoid muscle group consists of three heads:
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Anterior (front) deltoid – engaged in pressing and front raise motions
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Lateral (side) deltoid – active during lateral raises and overhead lifts
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Posterior (rear) deltoid – responsible for shoulder extension and horizontal abduction
The bent over dumbbell fly targets the posterior deltoid, while also engaging supporting muscles in the upper back, including the:
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Rhomboids
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Trapezius (mid and upper fibers)
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Infraspinatus and teres minor (part of the rotator cuff complex)
"Rear deltoid-focused exercises like the reverse fly demonstrate high EMG activity in the posterior delts and scapular retractors."
— Schoenfeld et al., Journal of Strength and Conditioning Research
Because the rear delts are only secondarily activated during many compound chest and back exercises, it’s essential to isolate them directly to ensure balanced shoulder development.
Why Rear Delts Matter
The rear delts are commonly undertrained, which can lead to muscular imbalances, shoulder instability, and an increased risk of injury. Strengthening this area contributes to:
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Better postural alignment
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Improved shoulder joint health
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Enhanced pulling strength in exercises like rows and deadlifts
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Aesthetically rounded shoulders that look complete from all angles
Benefits of the Bent Over Dumbbell Fly
1. More Defined and Balanced Shoulders
The bent over fly is a highly effective isolation movement for hypertrophy. It allows you to focus entirely on posterior delt development, helping you achieve:
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Better shoulder symmetry
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A stronger silhouette from all angles
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Improved muscle tone in the upper back
"Muscle hypertrophy in isolation exercises occurs when training volume, tension, and frequency are optimized for specific muscle groups."
— Schoenfeld, Sports Medicine
2. Increased Strength
Building rear delt muscle mass contributes to increased shoulder strength and stability—two critical components for safely progressing in compound lifts such as:
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Deadlifts
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Pull-ups
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Overhead presses
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Bench presses
Stronger rear delts mean more control at the top of the press and more power in horizontal pulling movements.
"Posterior deltoid strength enhances scapular stabilization, which supports shoulder mechanics under heavy load."
— Cools et al., British Journal of Sports Medicine
3. Better Athletic Performance
The rear delts play a supporting role in nearly every upper-body compound movement. By improving strength and function in this area, you can expect performance benefits like:
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Better control during Olympic lifts
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More stability in pressing patterns
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Reduced injury risk in shoulder-intensive sports
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Improved throwing, rowing, or grappling mechanics
This makes the bent over dumbbell fly an essential addition to programming for both aesthetic and performance-based goals.
Final Thoughts
The bent over dumbbell fly may not get as much attention as the bench press or overhead press—but it’s an essential piece of any well-rounded upper-body program. Targeting the posterior delts directly helps correct imbalances, improve posture, and add serious definition to your shoulders.
Whether you’re a bodybuilder, powerlifter, or someone who just wants to look and move better, this isolation exercise is a valuable tool to help you build strength, stability, and size where it often gets neglected.
How To Do Bent Over Rear Delt Dumbbell Fly
The bent over lateral raise, or reverse fly, will target the rear delts effectively, building the back taper or cut for the coveted v-shape.
- Sitting on the end of a bench or standing bend forward nearly 50 degrees and keep your hands to your sides in a neutral position with the dumbbells hanging.
- Keeping your back straight and your arms slightly bent, lift the dumbbells straight out to your sides, palms facing the floor
- Retract your shoulder blades slightly back and elbows behind you while you lift and bring your arms up laterally.
- Hold then bring back to starting position
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