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  • Dumbbell Seated Rear Delt Fly

    With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
    With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
    Slowly lower your arms back to starting position.

  • Dumbbell Rear Delt Fly

    With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
    With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
    Slowly lower your arms back to starting position.

  • Dumbbell Rear Delt Row

    Hinge forward at the hips while maintaining a flat back. Try to get your torso as close to parallel with the ground as your mobility will allow for.
    Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.

  • Internally Rotated Seated Rear Delt Fly

    Sit with your chest in your lap, dumbbells in hands, arms bent, internally rotate shoulders.
    Raise dumbbells out to sides, squeeze rear delts.
    Lower weights, repeat for reps.
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