Library / Rear Deltoid
Chest-Supported Rear Delt Dumbbell Fly
Dumbbell · Isolation · Isolation
Rear Deltoid Upper BackTraps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid
- Secondary muscles
- Upper Back, Traps
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 12-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie chest-down on a 30 degree incline bench holding light dumbbells.
- Sweep your arms out at a 45 to 60 degree angle from your torso with elbows slightly bent.
- Focus on the backs of your shoulders rather than shrugging your traps.
Joint & safety considerations
No specific joint contraindications are flagged for Chest-Supported Rear Delt Dumbbell Fly. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Standing Rear Delt Row with Rope | Cable swap | Cable |
| Cable Standing Supinated Face Pull with Rope | Cable swap | Cable |
| Resistance Band Pull-Apart | Bands swap | Bands |
| Resistance Band Shoulder Pass-Through | Bands swap | Bands |
| Reverse Pec Deck Rear Delt Fly | Machine swap | Machine |
| Standing Cable Rear Delt Crossover | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.