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Dumbbell Seated Bent Over Alternate Rear Delt Fly

Exercise Profile

Body PartShoulders
EquipmentDumbbell
Primary Muscles
Secondary Muscles
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Introduction to the Dumbbell Seated Bent Over Alternate Rear Delt Fly

The Dumbbell Seated Bent Over Alternate Rear Delt Fly is a targeted strength exercise that primarily works the rear deltoids, aiding in improving shoulder stability and upper body strength. It is ideal for athletes, bodybuilders, or anyone looking to enhance their shoulder definition and overall upper body physique. Individuals may want to incorporate this exercise into their routine to improve their posture, enhance their athletic performance, or simply to achieve a more toned and defined upper body.

Performing the Dumbbell Seated Bent Over Alternate Rear Delt Fly: A Step-by-Step Tutorial

  • Bend your torso forward from your hips until it is nearly parallel to the floor, letting your arms hang straight down from your shoulders.
  • Keeping your back straight and your elbows slightly bent, raise the dumbbells out to the sides until they are at shoulder height, focusing on squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat this process for your desired number of repetitions, ensuring that you maintain the same level of bend in your elbows throughout the exercise.

Tips for Performing Dumbbell Seated Bent Over Alternate Rear Delt Fly

  • Controlled Movement: Raise the dumbbells to your side as far as you can by contracting the rear deltoids. Avoid the common mistake of using momentum to swing the weights up. The movement should be slow, controlled, and only powered by your shoulder muscles.
  • Correct Elbow Position: Keep a slight bend in your elbows throughout the exercise. The dumbbells should be lifted using your shoulder muscles, not your arms. A common mistake is to straighten the arms, which shifts the focus away from the deltoids.
  • Focus on Squeezing: At the top of the movement, focus on

Dumbbell Seated Bent Over Alternate Rear Delt Fly FAQs

Can beginners do the Dumbbell Seated Bent Over Alternate Rear Delt Fly?

Yes, beginners can perform the Dumbbell Seated Bent Over Alternate Rear Delt Fly exercise. However, it's important to start with lighter weights to ensure proper form and prevent injury. This exercise targets the rear deltoids, which are part of the shoulder muscles. It's always a good idea to have a trainer or experienced person supervise beginners to ensure they are doing the exercise correctly.

What are common variations of the Dumbbell Seated Bent Over Alternate Rear Delt Fly?

  • Dumbbell Lying Face Down Rear Delt Fly: This variation is performed lying face down on a bench, which can provide better stability and focus on the rear delts.
  • Cable Seated Bent Over Rear Delt Fly: This variation uses a cable machine instead of dumbbells, which can provide a more consistent resistance throughout the entire movement.
  • Resistance Band Seated Bent Over Rear Delt Fly: This variation uses resistance bands instead of dumbbells, which can be a more portable and versatile option for this exercise.
  • Dumbbell Seated Bent Over Two Arm Rear Delt Fly: This variation is performed with both arms moving simultaneously instead of alternating, which can increase the intensity and challenge of the exercise.

What are good complementing exercises for the Dumbbell Seated Bent Over Alternate Rear Delt Fly?

  • Dumbbell Lateral Raise: This exercise is a great complement as it primarily targets the lateral deltoid, helping to develop broader shoulders and providing a comprehensive workout when combined with the rear deltoid focus of the Bent Over Alternate Rear Delt Fly.
  • Dumbbell Front Raise: The Front Raise targets the anterior deltoid, complementing the Dumbbell Seated Bent Over Alternate Rear Delt Fly, which focuses on the rear deltoid, and ensuring all areas of the shoulder muscle group are equally worked out.

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