How To Do Rear Delt Flys With Dumbbells - Proper Form, Sets & Reps
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In this video, we're going to be looking at how to do rear delt flys with dumbbells. This exercise is research-proven to be the best way to hit the posterior deltoid muscle really well. But, because it's such a focused motion it's going to be very important to use the proper form to get the most out of this exercise.
You're going to discover the key form points, along with the best routine recommendations in terms of rets and sets to start incorporating this exercise this week. Enjoy!
When it comes to shoulder exercises, most of the focus is usually on the front areas of our shoulders. This is why reverse flys are so important for getting well-rounded shoulders, so let's look at how to do them properly.
How To Do Rear Delt Flys With Dumbbells - The Basics (1:19)
As far as equipment goes, we're going to need dumbbells and a stable bench to sit on. You're going to be seated at the edge of the bench, leaning forward slightly, but still maintaining a strong back.
It's important to note that, when it comes to doing rear delt flys with dumbbells, you want to use a weight that is fairly light. Because this is somewhat of an accessory motion where we really want to focus in on the particular muscle group.
Here's The Dumbbell Rear Delt Flys Form Tutorial (1:45)
In addition to the other finer form points that you'll discover in this video, it's particularly important to take note of the proper hand position. Because research has shown that it is much more effective to use one hand position over another to get the best results.
Sets, Reps and Routine Recommendations (2:58)
Here's a quick breakdown of the proper sets, reps and routine recommendations for the rear delt flys with dumbbells.
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Пікірлер: 74
Excellent as always. Surprisingly few people suggest internal rotation of the hands/wrists - I discovered when experimenting how more rear delt activation you get this way, and reduces the interference from the lats.
@katiehunter1488
5 жыл бұрын
I enjoy watching this video because it is very helpful to me. Doing the right set up can help the body a nice workout, otherwise it won't work. I am definitely giving this a try because this is the kind of workout I want to do.
As always, Dr. A, good, good stuff! Love it! Thanks man, Jeff
I like that there's a lot of educating on the details here instead of just a plain tutorial. Thanks for the info!
It is time to get some serious work out for my rear body part, have to look good not just from the front, but the back too.
Technique/form is everything -- and these videos really help me understand why (and in turn the correct form). thanks fit father!
I love your videos showing the proper form to do exercises. You are always very detailed in your instructions. I always learn so much. Thanks for showing us how to do exercises safely with proper form.
Great stuff Coach. Very helpful video.
Your video reminded me how little I focus on my back, rear delts etc. I think it's because I don't have a lot of equipment and didn't realize there were effective exercises like this you could do with just dumbbells. This is getting added to my routine for sure!
Excellent video as always. One of my favorite channels. Cheers
Thanks Anthony , will throw In a couple of sets in with my chest and back work out.
Very helpful video I will definitely incorporate this into my workouts.
Thanks for creating this video, doc! I haven't tried this one yet. But for sure I will. And glad I now have idea how to do it properly.
Love these, they're killer! Thanks for the form check!
Your videos are always great. This is one of them. Thanks for this.
This looks helpful! I was looking for some exercises like this!
Great tips. Very useful and insightful as always.
Great video. I like that he explains that you don't have to use heavy weights.
Been doing these slightly wrong, thanks for clearing it up. Really great video, thank you very much! :)
Learnt something new today! Thanks man.
Never tried this one, thanks for the details doc.
Wow very good tutorial about how to do rear delt flys with Dumbbells. Thanks for your clear explanation.
Great video as always! Very helpful!
Thanks for sharing this man, another great video. Never knew what these were before but heard them being spoke of so this was really helpful :)
Very Professional explanation and steps for beginners. Moreover, the examples were very clear. Thank you for the tutorials, keep it up!
health is wealth. excellent advice. keep it up. thanks
awesome tip doctor as always. the channel is very educational
the rear delts are one of my favorite exercises to do, they feel so satisfying.
Great, this is a very helpful video to us.i will try this.thanks for this.
Will give this a try, looks like a good workout.
Great, arms position really makes a difference
It really is about fine-tuning your technique to get maximum results isn't it, and this video is very helpful in explaining exactly how to do that!
The rear delt is so hard to build and this video taught me a valuable lesson. I can't wait till I hit the gym again!
helpful video.. great.. thansks
Great Vid, going to this in the future.
You always give very good details and examples. Keep up the great work. Your videos and info would cost a fortune to purchase. Thanks for sharing.
A good instructor for good fit :)
Rear delt flys are really underrated, great video!
love ur videos man
WHAT AN INFORMING VIDEO WITH VERY GREAT DETAIL ON HOW TO EXERCISE IN THE GYM. WE REALLY APPRECIATE IT, MAN... COULDN'T HAVE EXPLAINED IT BETTER MYSELF!!!!!
Great video..
Amazing! Just what I needed 🙏🏽
@Fitfatherproject
2 жыл бұрын
Awesome my friend! Ty 🙏
The quality of your instruction is top notch, shows a doctor is best qualified to explain the reason for an exercise and what works best.
Great stuff 💪💪
This video about rear delt flys was great! I learned a lot new things and definitely recommend checking it out.
@monaladyconsumer184
5 жыл бұрын
Agree - these videos are fabulous!
Great 👍🏻 video! very helpful!
@Fitfatherproject
3 жыл бұрын
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Wonderful
Always good to get some back work in to balance all the pressing
thanks for the video
@Fitfatherproject
3 жыл бұрын
You're very welcome 🙏🏼
I just worked out and tried rear delt flys for first time (I'm a noob) - was trying to do 20 pound dumbbells with my atrophied rear delt muscle lol. No wonder I felt like I could barely lift them and had bad range of movement. This video is super helpful.
@Fitfatherproject
2 жыл бұрын
Thank you my friend! I’m very glad this was helpful for you 🙏🏼
Amazing
@Fitfatherproject
11 ай бұрын
Thank you very much 🙏
Always informative. What full body exercises for men over 45?
@Fitfatherproject
5 жыл бұрын
Here is our video on the best full body workouts for men: kzread.info/dash/bejne/qq15pY-Fj9WWdM4.html -The FFP Training Staff
Thanks for the comments on form, seems I've been a little off on these.
It's so easy to (falsely) assume that rear delts get worked sufficiently by upper back exercises. I wholeheartedly agree that the rear delts need direct work like this, and thanks for sharing the tip about the hand position.
Great workout. Will try. Do you have anything for weak interscapular muscles? My 22 y/o daughter had a stroke and needs to strengthen these muscles. Thanks!!!
@Fitfatherproject
5 жыл бұрын
Hey Gernot, thanks for writing in and great question. A couple exercises to help strengthen the interscapular region are Standing Rows/Face Pulls and I/Y Raises. For the Standing Rows/Face Pulls, place a resistance band around a post, allowing the band to be stretched out with her arms extended. Have her pull her hands back toward her armpits, squeezing her shoulder blades as if she were crushing a can. For I/Y raises, have her lie on her belly with her arms straight/extended over her head. Have her lift them a few inches off the ground and hold as if she were making a letter "I", then down to a "Y" position. Each can be performed in 3 sets with 10 repetitions of each. -The FFP Team
it is important to work on your shoulders every now and then
do you lead with elbows?
I would love a link to the PDF, I didn’t see it in the description
@Fitfatherproject
7 ай бұрын
FREE Meal Plan pulse.ly/6qp4zaswv9
Oof, I've been doing em wrong for a while. Thanks for explaining
Is there anything bad about doing them one side at a time so you can really focus on the muscle connection?
@Fitfatherproject
Жыл бұрын
Hey Wadz, thanks for writing in and great question! I wouldn't say it's bad to do one side at-a-time, more that you can ensure equal development when doing it simultaneously. However, if you feel confident in your focused efforts you can break them apart. Thanks for watching and happy lifting! -The FFP Team
How many sets a week do you recommend for this?
@Fitfatherproject
2 жыл бұрын
Hey thanks for writing in and great question! The number of sets will really depend on the rest of your workout schedule and routine. If doing this as part of a full-body routine, we recommend doing this 3-4x/week or every-other-day. Doing 3 sets per session is a good place to start, increasing to 4 as you see fit. For a program that can tie this movement in seamlessly, check out our Old School Muscle program==>store.fitfatherproject.com/collections/programs/products/old-school-muscle-osm -The FFP Team
Trying to go from Olympic lifting to isolation movements is quite hard...
@Fitfatherproject
3 жыл бұрын
👍