Dumbbell Rear Delt Fly
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
9 similar exercises
Representative exercise: Cable Rear Delt Fly
- Cable Rear Delt Fly
- Bodyweight Bent Over Rear Delt Fly
- Bodyweight Standing Rear Delt Fly Pulse
- Cable Seated Reverse Fly
- Cable 45° Reverse Fly
- Cable Seated Rear Delt Fly with Chest Support
- Cable Standing Reverse Fly (VERSION 3)
- Cable Bent Over Overhand Grip Rear Delt Fly
- Cable 45 degrees Reverse Grip Reverse Fly
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Over the Chest Lying AbductionHarderDumbbell Reverse FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.