Instructions

1

Sit upright on a flat bench with feet firmly planted on the floor, shoulders back and chest up. Hold a dumbbell in each hand with arms extended downward at your sides, palms facing forward.

2

Maintain a neutral spine and stable torso throughout the movement. Position dumbbells with a firm grip, ensuring wrists remain straight and elbows stay close to the body sides.

3

Slowly lower the dumbbells by extending the elbows in a controlled manner, allowing the arms to straighten while maintaining tension in the biceps. Keep elbows fixed at your sides without swinging or using momentum.

4

Curl the dumbbells upward by flexing the elbows, bringing the weights toward your shoulders in a smooth arc. Squeeze the biceps at the top of the movement, then return to the starting position with control.

PRIMARY MUSCLESBiceps

SECONDARY MUSCLESBrachialis, Brachioradialis, Forearm Flexors

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

When programming for Biceps growth, the Dumbbell Rear Fly stands out as a highly efficient Strength choice. Performing this movement with Dumbbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Biceps and associated synergists.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Biceps engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Rear Fly for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Dumbbell Rear Fly
Cable Dumbbell Rear Fly
Banded Dumbbell Rear Fly

Beginner Tips

If you are new to the Dumbbell Rear Fly , focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Rear Fly