Rear Delt Fly

REAR DELT FLY

Muscles used

rear delt fly

There are a number of ways you can perform a rear delt fly, but in this instance we are going to explain how to perform it using dumbbells.

How to perform rear delt flys

Start by getting yourself a set of dumbbells and grip one in each hand. 

Next, position your feet to around shoulder width apart and hinge forward at the hips with a slight bend in your knees.  Lean forward as far as you can, but do not take your torso lower than parallel with the floor.

With your arms straight down in front of you, and wrists facing; raise both dumbbells up at the same time out to the sides. 

Take your arms back as far as they can go, squeezing your shoulder blades together at the top.  Lower your arms back down to start position and go for reps.

Rear delt fly: Common mistakes to avoid

Be sure to keep your arms straight as you move the weight through your shoulders.  When your arms are fully extended, avoid pushing them further back than is necessary for adequate muscle engagement.

Also avoid bouncing the weight or using momentum, and always make sure your upper back muscles are engaged throughout.  

Sloppy form on any exercise is not recommended.  If you are performing your rear delt fly with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.  

You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, your rear delt fly should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the rear delt fly...

Check out more shoulder exercises and of course, be sure to track your lifts.

More shoulder exercises coming soon...

Just so you know, this list of shoulder exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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