SHOULDERS · ISOLATION
Rear Delt Fly
A bent-over or supported fly targeting the rear shoulders.
Primary musclesRear delts
Secondary musclesUpper back
EquipmentDumbbells
DifficultyBeginner · Horizontal Abduction
How to perform
- Set a stable torso position and let the dumbbells hang.
- Move the arms outward with controlled elbows.
- Return slowly without shrugging.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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