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BeginnerShouldersDumbbellIsolation

Rear Delt Fly

The rear delt fly isolates the rear deltoids and upper back. It is excellent for improving posture and shoulder balance as part of a complete shoulder routine.

Rear Delt Fly demonstration

Visual demonstration — Rear Delt Fly

Muscles Worked

Rear Deltoids (Primary)Upper BackTraps

Step-by-Step Instructions

  1. 1Hold dumbbells with a neutral grip and hinge at the hips.
  2. 2With a slight bend in your elbows, raise the dumbbells out to your sides.
  3. 3Squeeze your shoulder blades at the top.
  4. 4Lower the dumbbells with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your neck neutral.
  • Focus on moving from the shoulders, not the arms.
  • Do not use excessive weight.

Common Mistakes to Avoid

  • Swinging the weights
  • Shrugging shoulders
  • Not controlling the lowering phase

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