An effective exercise for targeting the rear deltoids (posterior deltoids) is the bent-over dumbbell reverse fly.

Here's how to perform it:

 

Bent-Over Dumbbell Reverse Fly:

 

Setup:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

• Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged.

• Let the dumbbells hang directly beneath your shoulders, with your arms fully extended and palms facing each other (neutral grip).

 

Execution:

• Keeping a slight bend in your elbows, exhale and lift the dumbbells out to the sides until your arms are parallel to the floor.

• Focus on squeezing your shoulder blades together and engaging the rear deltoids as you perform the movement.

• Keep your neck in a neutral position, and avoid shrugging your shoulders.

 

Top Position:

Hold the top position briefly to maximize muscle contraction and control.

 

Lowering Phase:

• Inhale and slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.

• Avoid swinging or using momentum, and keep your back flat to avoid strain.

​​

Repetitions:

Aim for 10-15 repetitions per set, adjusting the weight to challenge your rear deltoids while maintaining proper form.

 

Rest for 1-2 minutes between sets.

 

Incorporate the bent-over dumbbell reverse fly into your shoulder or upper body workout routine 1-3 times per week, depending on your fitness goals and overall training program.

 

Gradually increase the weight as you become stronger.

  

Maintain proper form to avoid injury and maximize muscle engagement.