Rear Delt Fly
Learn how to do rear delt fly with a clear setup, controlled movement, and a technique you can repeat.
How to do rear delt fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do rear delt fly?
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Extend your arms straight down towards the ground, palms facing each other.
What muscles does rear delt fly work?
Rear Delt Fly primarily trains the shoulders, with the back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for rear delt fly?
Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.
What can I do instead of rear delt fly?
Related options include Lying One-Arm Rear Delt Raise, Bench-Supported Rear Delt Raise, Lying Rear Delt Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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