Alternating Seated Bent Over Rear Delt Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Seated Bent Over Rear Delt Fly is an effective isolation exercise targeting the rear deltoid muscles in the shoulders. Performed while seated, the movement involves bending forward at the hips, keeping the back straight, and alternately lifting a dumbbell in each hand out to the sides in a controlled motion. This helps to engage the rear delts, promoting better posture and balanced shoulder development without relying on secondary muscle groups. The seated position ensures greater stability, minimizing momentum and enhancing the focus on proper form and shoulder activation.
How to Perform
Sit on a sturdy bench with a dumbbell in each hand, using a neutral grip (palms facing each other), and position your feet shoulder-width apart for balance and stability.
Lean forward at the hips until your torso is slightly above parallel to the floor, keeping your back straight and core engaged to maintain proper posture throughout the exercise.
Take a deep breath, and while keeping your elbow slightly bent, lift one dumbbell out to the side in a semi-circular motion. Focus on using your rear deltoid muscles to guide the movement.
Continue lifting until your arm is parallel to the ground, making sure not to twist your torso or use momentum to assist the lift.
Slowly lower the dumbbell back to the starting position in a controlled manner, avoiding any sudden drops or jerky motions.
Without pausing, perform the same movement with the opposite arm, alternating sides to complete one repetition.
Repeat the exercise for your desired number of repetitions, ensuring consistent form to effectively isolate and engage the rear deltoids.
Keep your neck relaxed and gaze slightly forward to avoid straining your neck.
Avoid lifting the dumbbells too high, as this can engage the traps rather than the rear delts.
Use a light to moderate weight to prioritize form over heavy loads.
Tips
Concentrate on engaging the rear deltoid muscles rather than the muscles responsible for retracting the shoulder blades. Limit the movement of the shoulder blades to avoid compensating with other muscle groups.
Maintain a braced core throughout the exercise to stabilize your torso and prevent arching your back as you lift the dumbbell.
If you feel discomfort or pain in your shoulders during the exercise, consider switching to a supinated grip. Rotate the dumbbells so your thumbs point outward, and your palms face forward to externally rotate the shoulders, which may reduce strain.
Keep your arms moving naturally during the lift, but avoid fully straightening your elbows. Maintain a slight bend to protect the joint and ensure proper form.
How Not to Perform
Avoid Using Momentum: Do not swing your torso or jerk your arms to lift the dumbbell. This takes the focus off the rear delts and increases the risk of injury. Use controlled and steady movements instead.
Do Not Shrug the Shoulders: Keep your shoulders down and relaxed. Shrugging will engage the traps, which shifts the focus away from the rear delts.
Do Not Arch Your Back: Maintain a neutral spine by bracing your core. Arching your back reduces stability and may cause strain on your lower back.
Avoid Excessive Elbow Bend: While a slight bend in the elbows is essential, bending too much turns the exercise into a row, reducing rear delt engagement. Keep the elbows slightly bent but stable.
Don’t Lift Too High: Raising the dumbbell beyond shoulder height may cause unnecessary stress on the shoulder joint and involve unintended muscle groups. Stop when your arm is parallel to the floor.
Don’t Use Heavy Weights: Using a weight that is too heavy compromises form and shifts the work to other muscles. Choose a lighter weight that allows you to maintain proper technique.
Avoid Letting Arms Drop Quickly: Lowering the dumbbell too fast reduces time under tension for the rear delts and increases the risk of losing control. Descend slowly and with precision.
Do Not Lock the Elbows: Fully straightening the arms places stress on the elbow joints and shifts focus away from the rear delts. Keep a soft bend in the elbows throughout.
Avoid Twisting Your Torso: Keep your torso stable and aligned. Twisting can take the focus off the target muscle and strain your core and lower back.
Do Not Neglect Breathing: Holding your breath or breathing erratically can reduce performance and stability. Inhale as you lower the dumbbell and exhale as you lift it.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
