One of the unsung heroes of dumbbell exercises, the lying rear delt fly not only strengthens your shoulder muscles but also helps prevent shoulder injuries. Mastering this exercise will bolster ...

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Pull dumbbell back and up to hip ... Why it works: “The quadruped single-arm rear delt fly activates your core while helping you focus on one side of the delts,” Tamir says.

Hold a dumbbell in each hand at chest level with ... It's essentially a standing rear delt fly with straight arms The pull-apart can also help to stabilize the scapular muscles.

Pull your shoulders back and down, then raise the dumbbells out to the sides in a wide arc. Keep a slight bend in your elbows and avoid shrugging. Lift until your arms are in line with your shoulders, ...

The rear delt fly is one of those go-to moves that you ... lower than you would for exercises like incline dumbbell presses. Sit on the bench holding a pair of dumbbells and lean down so that ...

Barbell Shoulder Press: 4 sets of 6 to 8 reps Arnold Press: 3 sets of 10 to 12 reps Lateral Raise: 4 sets of 12 to 15 reps Rear Delt Fly (cable or dumbbell): 3 sets of 15 Building bigger delts ...