Kneeling Rear Delt Fly

Kneel tall or take a half-kneeling stance, then hinge forward from your hips until your torso is close to horizontal, a dumbbell hanging from each hand. With a soft bend in your elbows, raise both arms out to the sides until they are roughly level with your shoulders, leading with your elbows rather than your hands. Squeeze your shoulder blades together at the top before lowering under control. Kneeling forces your core and hips to hold the hinge steady without a bench to lean on, so keep your lower back flat rather than letting it round or sag as your arms tire.