ShouldersDumbbellbeginner
Rear-delt fly
Secondary: Back
Strength
8–10
reps · long rest
Hypertrophy
12–20
reps · 60–90s rest
Endurance
15–25
reps · short rest
Form cues
- Hinge, soft elbows, sweep the arms out to a T.
- Think of spreading the floor with the bells.
- Pause briefly; do not yank.
Common mistakes
- Using the spinal erectors to swing
- Bending the elbows into a row