The Dumbbell Rear Delt Fly is a beginner dumbbell rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.
Primary muscles
shoulders
Secondary muscles
back
Equipment
dumbbell
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
shoulders
Secondary muscles
back
THE MOVEMENT
How to perform
Hinge or support the chest so the torso stays stable with the dumbbells hanging below the shoulders.
Keep a soft bend in the elbows and set the neck neutral.
Raise the arms out and slightly back, leading with the elbows.
Lower slowly to the start without swinging the torso.
IRONYOU / CORE
Core cues
Keep the torso stable and move from the shoulders rather than twisting through the trunk.
Lead with the elbows and keep the movement controlled.
Use a range that keeps tension on the rear delts instead of forcing the hands too far behind you.
STAY SHARP
Common mistakes
Turning the rep into a row by bending the elbows too much.
Using torso momentum to move the load.
Shrugging and letting the upper traps dominate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: weight of one dumbbell. Public value: per dumbbell.
Dumbbell Rear Delt Fly Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.
Dumbbell Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
5 kg
6.7 kg
8.3 kg
11.7 kg
60 kg
5.6 kg
7.4 kg
9.2 kg
12.9 kg
70 kg
6.1 kg
8 kg
10 kg
14.1 kg
80 kg
6.5 kg
8.6 kg
10.7 kg
15.1 kg
90 kg
6.9 kg
9.1 kg
11.4 kg
16.1 kg
100 kg
7.3 kg
9.6 kg
12 kg
16.9 kg
110 kg
7.6 kg
10.1 kg
12.5 kg
17.7 kg
120 kg
7.9 kg
10.5 kg
13 kg
18.3 kg
Dumbbell Rear Delt Fly Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.
Dumbbell Rear Delt Fly estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
2.1 kg
2.8 kg
3.5 kg
4.9 kg
50 kg
2.8 kg
3.7 kg
4.6 kg
6.5 kg
60 kg
3.2 kg
4.3 kg
5.3 kg
7.5 kg
70 kg
3.5 kg
4.6 kg
5.8 kg
8.1 kg
80 kg
3.7 kg
4.9 kg
6.1 kg
8.5 kg
90 kg
3.8 kg
5 kg
6.2 kg
8.8 kg
100 kg
3.8 kg
5.1 kg
6.3 kg
8.9 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Single Arm Cable Rear Delt Fly, Single Arm Machine Rear Delt Fly, and Machine Rear Delt Fly.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Dumbbell Rear Delt Fly in IronYou.
Keep your last session, progress and next target with you when you train.