Dumbbell Seated Rear Delt Fly

How to do it

1. Sit on the edge of a bench with a dumbbell in each hand and your feet planted shoulder-width apart.
2. Hinge forward from the hips until your chest is close to your thighs and your arms hang straight down.
3. Keep a small bend in the elbows and palms facing each other, with the dumbbells underneath your shoulders.
4. Raise both dumbbells out to the sides in a wide arc until your upper arms are parallel to the floor.
5. Squeeze your shoulder blades together at the top and feel the rear shoulders working.
6. Lower the dumbbells under control along the same arc and reset before the next rep.

Common mistakes

• Using too much weight and swinging the torso, which turns the lift into a row instead of a fly.
• Bending the elbows and pulling instead of keeping a fixed angle and lifting from the rear shoulders.
• Shrugging the shoulders up at the top, which transfers the work to the upper traps.
• Sitting upright instead of hinging forward, which lets gravity bypass the rear shoulders entirely.