Seated Dumbbell Rear Delt Fly

The seated dumbbell rear delt fly is an effective shoulder exercise that targets the posterior deltoids as the primary mover. The deltoids are shoulder muscles that extend your arms back. The exercise also targets the spine and upper-back muscles as secondary movers providing stability to the vertebral column (spine).

This exercise also helps to stabilize the trunk making it a productive addition to ab workouts at home. Additionally, its isolated approach to target the shoulders increases muscle hypertrophy contributing to building large and defined shoulder muscles.

Read on for guidance on proper exercise execution, suggestions for incorporation into your workout routine, and muscle group activation rates.

How To Do

  1. Begin by selecting dumbbells with the appropriate weight for your fitness goals. Sit on the edge of a flat bench.
  2. Hold one dumbbell in each hand with a neutral grip, palms facing each other.
  3. Lean forward while keeping the back flat and core engaged. Your arms should be fully extended with a slight bend in the elbow.
  4. Brace the core and inhale to raise the dumbbells out to the sides of your body. Focus on squeezing the shoulder blades together during the movement. This engages the deltoids and back muscles through the full range of motion.
  5. Hold at the top for a second to maximally engage. Exhale while slowly lowering the arms back down to the starting position.
  6. Repeat for the desired number of reps and sets.

Tips From Expert

  • Keep the movement controlled without using momentum to complete the exercise. This ensures targeted muscle activation.
  • Maintain a neutral spine up to your neck to avoid straining the back or upper spine.
  • Make sure your core is engaged throughout the movement to provide support to the spinal column.
  • Keep a slight bend in the elbows to avoid putting unnecessary stress on the elbow joint.
  • Refrain from using too much weight too soon as this can cause incorrect exercise execution leading to injury.

Optimal Sets and Reps

Refer to the chart below for the recommended sets and reps based on your training goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Seated Dumbbell Rear Delt Fly

How to Put in Your Workout Split

The seated dumbbell rear delt fly is useful in a variety of routines focused on the shoulders and upper back. It is particularly effective during upper-body and shoulder mobility exercises. Program it as needed to align with your training focus.

  • Bodybuilding — Here, the main goal is building muscle mass using a variety of isolated and compound movements. You can program the seated dumbbell rear delt fly into a back day routine following deadlifts and bent-over rows.
  • General Fitness — The main goal here is to improve muscle balance and functional strength using higher repetitions and lower weight. Incorporate the seated dumbbell rear delt fly as part of a shoulders and traps workout for optimal results.
  • Strength And Power — For this option, focus on using lower reps and heavier weights. A good option is programming into a pull-day routine with weighted pull-ups and cable seated rows to elicit maximum power.

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) refers to the maximum weight you can lift for one repetition.

  • Strength Training: 80%–100% of your 1RM.
  • Hypertrophy Training: 60%–80% of your 1RM.
  • Endurance Training: 40–60% of your 1RM.
  • Power Training: 80%–100% of your 1RM.

Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

As mentioned above, the posterior deltoid is the muscle located at the back of the shoulder. It mainly functions to extend and internally rotate the shoulder. This means bringing the arms back and into the body. It is very active during daily activities requiring shoulder stabilization such as lifting boxes, carrying groceries, or playing catch.

This muscle is maximally engaged during the seated dumbbell rear delt fly when bringing the dumbbells out and back down. It also stabilizes the shoulder when extending the arms out to the side. These factors contribute to the exercise’s effectiveness as a shoulder strengthened.

Studies show the posterior deltoid can reach muscle activation rates up to 24% during lateral raise movements with resistance. While this may not seem significantly high, it still demonstrates the effort the muscle elicits during the exercise.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Upper Rectus Abdominis

The upper rectus abdominis forms the upper section of the rectus abdominus. This is the long muscle in front of the torso known as abs. It spans from the front of the pelvis up to the bottom of the breastbone. It is actively involved in activities requiring core strength and stability.

During this exercise, the upper rectus abdominis engages to keep a neutral spine while in the bent-over position. It also elicits core stabilization to prevent the lower back from arching or dropping out of alignment.

This muscle is vital to everyday functions involving lifting or carrying heavy objects as it engages to support the spine. It also stabilizes the torso during everyday activities, like standing, walking, and sitting, allowing you to maintain proper posture.

Middle Trapezius

The middle trapezius is another trapezius muscle located at the upper vertebrae of the spine between the shoulder blades. It originates beneath the upper trapezius, spanning the upper back and neck, and supports shoulder movements.

During the seated rear delt fly, the middle trapezius activates to retract (bring closer to the spine) the shoulder blades. This happens as you raise the dumbbells out to the sides. It helps to maintain alignment in the upper back muscles, supporting posture, and spinal stabilization.

Like the upper trapezius, the middle trapezius supports many everyday activities involving neck, shoulder, and upper back movements. It also supports arm movements requiring shoulder stabilization like reaching across your body and getting dressed.

Erector Spinae

The erector spinae comprises a group of muscles that run along the spine. They originate from the backside of the pelvis extending up the vertebral column to the neck. It comprises three main muscle groupings: the iliocostalis, the longissimus, and the spinalis.

The erector spinae activates during the seated rear delt fly to maintain a straight back, supporting spinal stability and posture alignment. It contracts isometrically, meaning the muscle length doesn't change, to support the back and avoid lower-back strains.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Bent-Over Rear Delt Fly

Lying Dumbbell One-Arm Rear Lateral Raise

Side Lying Dumbbell Rear Delt Raise

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Who Should Do?

Bodybuilders

As a bodybuilder, your main focus is to build a well-rounded physique. As part of this, the shoulders make up a significant portion of the upper-body musculature.

The seated dumbbell rear delt fly isolates the deltoids, contributing to greater strength and upper-body definition. Therefore, it is a great exercise for bodybuilders, especially when performed after compound movements. This creates a greater challenge to these muscles when they are already fatigued, contributing to more strength and muscle gains.

Endurance And Strength Athletes

Endurance and strength athletes like powerlifters and rock climbers require increased upper body strength and power for pulling movements and stabilization. Many endurance and strength-based sports require a combination of these for good performance. Examples include pulling yourself upward, throwing, or keeping an upright posture when running.

The seated dumbbell rear delt fly is valuable for progressively loading the shoulder muscles to build mass and strength. It improves coordination by enhancing the mind-muscle connection through controlled movements. 

Additionally, the eccentric phase, or muscle lengthening, provides targeted isolation increasing the muscle’s ability to handle high loads and power. This challenges the muscle to engage against resistance while in a lengthened position creating an effective stimulus for growth.

Who Should Not Do?

Individuals With Shoulder Issues

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also experience decreased shoulder stability and pain during overhead extension movements.

The seated rear delt fly requires a high amount of shoulder extension which can stress the shoulder and elbow joints. The shoulders and elbows need to work hard to control the dumbbells as the arms come down. This could exacerbate an existing injury in those areas. 

Individuals with existing shoulder injuries should avoid this exercise due to stress and range of motion in the affected areas. Consult with a physical therapist to employ a gradual return to training during injury recovery. 

Individuals With Wrist Or Elbow Issues

Individuals with elbow and wrist injuries often have difficulty performing their normal ranges of motion. When resistance is added, this problem becomes worse. 

When performing the seated rear delt fly, the wrists work to keep a firm grip on the dumbbells. Additionally, the elbows engage as you bring the arms out and back down, supporting the shoulders. 

Performing this exercise with an elbow or wrist issue could exacerbate existing injuries causing pain or discomfort. Refrain from performing it until after consulting with a fitness professional.  

Benefits Of The Exercise

Builds Strength

Building strength requires applying resistance to the target muscle using a specific stimulus. To achieve successful results, this involves a combination of muscle balance, coordination, and body movement.

The shoulder muscles activate during many functional activities involving throwing, lifting, and carrying movements. Additionally, they are involved in strength-based lifting exercises like deadlifts, rows, and pull-ups. 

The seated dumbbell rear delt fly isolates the posterior deltoids to increase their overall strength. This helps improve performance in both functional and exercise applications.

Enhances Functional Movement

The muscles of the shoulders and back make up a large majority of the upper-body musculature. As a result, they are very active in daily activities involving lifting, throwing, and pulling.  Stronger shoulders improve pulling power and lead to better performance in everyday activities.

Building the shoulder muscles through isolated exercises like the seated dumbbell rear delt fly enhances performance in functional strength movements. Some of these include picking up and carrying your child, playing catch, and reaching for objects on high shelves. 

Improves Posture

A key component of health is maintaining a stable posture, muscular balance, and coordination. The shoulders and upper back muscles are influential in maintaining posture and supporting the spine. Studies show this is particularly effective when performed in conjunction with lower back exercises.

The seated dumbbell rear delt fly strengthens the shoulders, upper back, and core muscles. This leads to greater trunk stability for improved posture and balance. It also enhances overall shoulder stability reducing the potential for injury during exercise.

Frequently Asked Questions

Are seated dumbbell rear flys effective?

Seated dumbbell rear flys are very effective at building the upper-body muscles of the shoulders and back. They use isolated resistance to enhance functional strength and improve muscle definition.

What muscles do seated dumbbell rear flys work?

Seated dumbbell rear flys primarily target the posterior deltoids which are the back shoulder muscles. They also secondarily activate muscles of the upper back and spine as vertebral column stabilizers.

How many seated dumbbell rear flys should I do?

The number of seated dumbbell rear flys to perform depends on your fitness level and goals. For a strength-based routine, focus on 3–5 sets of 4–6 reps each. Add more reps for endurance and increase the weight for hypertrophy training.

Should I do seated dumbbell rear flys every day?

It is not advisable to perform the same exercise every day as this leads to muscular imbalance and injury. Aim for 48–72 hours between sessions to allow the muscles to rebuild. Massage and compression are also beneficial during recovery days.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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