ExerciseGIF

Exercises / Bent over rear delt fly

Bent over rear delt fly GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • Rear shouldersMusculus deltoideus, pars spinalis
  • ShouldersMusculus deltoideus
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • Rotator cuffMusculi rotatores humeri
Equipment
Dumbbells
Level
beginner
Loop
One repetition, 2.47 seconds

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Part of the shoulder raise pack, all 11 shoulder raise variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the shoulder raise pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/bent-over-rear-delt-fly \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bent over rear delt fly

  1. Stand with feet hip-width apart holding a dumbbell in each hand with palms facing each other
  2. Hinge forward at the hips about 45 degrees while maintaining a neutral spine and slight bend in the knees
  3. Allow the dumbbells to hang naturally below your chest with arms slightly bent
  4. Raise the dumbbells out to the sides in a wide arc until your arms are parallel to the floor
  5. Squeeze your shoulder blades together at the top of the movement
  6. Slowly lower the weights back to the starting position with control

Form tips

  • Keep your core engaged throughout the movement to protect your lower back
  • Focus on squeezing your shoulder blades together rather than just lifting the weights
  • Use a controlled tempo with a 2-second lift and 3-second lowering phase
  • Avoid using momentum or swinging the weights up
  • Start with lighter weights to master the form before progressing to heavier loads

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