Dumbbell Rear Delt Fly (45 Degrees)

1. Hold a light dumbbell in each hand and stand with feet hip width apart.
2. Push your hips back and hinge your torso forward to about 45 degrees, keeping your back flat and knees slightly bent.
3. Let the dumbbells hang below your chest with palms facing each other and elbows slightly bent.
4. Exhale and sweep the dumbbells out and up in a wide arc, leading with the elbows.
5. Squeeze your shoulder blades together at the top, with your arms roughly in line with your shoulders.
6. Inhale as you lower the weights back under your chest with the same control.
7. Hold the hinge position constant for the whole set; the torso angle should not change between reps.

Common Mistakes

• Standing up as you lift: raising the torso with each rep turns the fly into a cheat lateral raise; freeze the 45-degree hinge for the whole set.
• Rowing instead of flying: bending the elbows and pulling the weights back recruits the lats; keep the arms long with only a slight fixed bend.
• Rounding the spine: letting the upper back collapse strains the neck and blocks the shoulder blades; keep the chest proud and back flat.
• Chasing heavy weight: rear delts respond to strict, high-rep work; most lifters get more from 4 to 8 kg with perfect control than from double that with momentum.