A shoulder isolation exercise that targets the posterior deltoids through controlled rear deltoid fly movements with dumbbells to improve shoulder balance and posture.
Stand with feet shoulder-width apart, holding dumbbells at your sides. Bend forward at the hips and raise your arms out to the sides in a wide arc, focusing on the rear deltoids. Lower the dumbbells back to the starting position with control.
Begin standing with feet shoulder-width apart, bent forward at the hips, dumbbells at your sides, and core engaged.
Return to the starting position with dumbbells at your sides, maintaining control throughout the movement.
Keep your arms straight, focus on rear deltoids, control the movement, engage your core
Using momentum, not maintaining proper form, rushing the movement, not focusing on rear deltoids
Increase weight, add more repetitions, perform single-arm variations, or add pause at top.
Use lighter weights, perform with resistance bands, or reduce range of motion.
Stop if you experience pain in the shoulders or upper back. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.