Rear Delt Fly

How to do Rear Delt Fly

1. 1 Stand tall with a dumbbell in each hand, then hinge at the hips until the torso is nearly parallel to the floor.
2. 2 Let the arms hang straight down beneath the shoulders, palms facing each other, with a slight bend in the elbows.
3. 3 Brace the core, set a flat back, and lock the slight elbow bend in place for the rest of the set.
4. 4 Open the arms out to the sides in a wide arc, leading with the elbows toward the ceiling.
5. 5 Squeeze the rear delts and the middle of the back together at the top of the lift, pausing briefly.
6. 6 Lower the dumbbells under control over 2 to 3 seconds back to the hanging start position.

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