Dumbbell Delt Fly
Gym Exercise Card
Equipment
The bent-over dumbbell delt fly primarily targets the deltoid posterior, enhancing shoulder stability and strength. This exercise effectively isolates the rear shoulder muscles, improving posture and balancing shoulder musculature.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend knees slightly and hinge at hips to bring torso forward.
- With a slight bend in elbows, raise arms to the side until parallel to the floor.
- Squeeze shoulder blades together at the top.
- Lower dumbbells with control and repeat.
Muscles worked
Primary Deltoid Posterior
Secondary Rhomboids Trapezius Middle Fibers
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