Rear Delt Reverse Fly (Dumbbell)
Trains the upper back, with help from the shoulders. You need a dumbbell. 5 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Rear Delt Reverse Fly (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×15–20the shape they run most (4 sessions)
1:00typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Shoulders | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Shoulders & Traps | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body B | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Push B — Shoulder Emphasis | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Rear Delt Reverse Fly (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Rear Delt Reverse Fly (Dumbbell) trains
Technique
How to do the Rear Delt Reverse Fly (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight and your core engaged.
- Let the dumbbells hang directly below you with your arms fully extended. Maintain a neutral spine throughout the movement.
- Lift the dumbbells out to the sides by raising your arms until they are in line with your shoulders. Keep a slight bend in your elbows and focus on squeezing your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position by bringing your arms back down. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and avoid rounding your shoulders or lower back.
- Focus on using your rear deltoids to lift the weights, not your traps or biceps.
- Avoid using momentum or swinging your body to lift the dumbbells.
Substitutes
Swap Rear Delt Reverse Fly (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rear Delt Reverse Fly (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.