Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Chest-Supported Rear Delt Fly could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The chest-supported rear delt fly is the purest rear deltoid isolation possible. Lying face-down on an incline bench eliminates momentum, lower back involvement, and every other variable that lets you cheat. Your rear delts do all the work with no assistance.
When to use it
Use as your primary rear delt isolation, positioned after compound pulling or shoulder pressing. Pairs well with face pulls — chest-supported work for isolation, face pulls for external rotation and trap involvement. Keep weights light and reps high.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Set the bench to about 30-45 degrees. Let your arms hang straight down with a slight elbow bend. Raise by driving your elbows outward, not by pulling your hands up. If your traps burn before your rear delts, your elbows are traveling up instead of out—lower the weight and fix the path.
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Also targets: traps, Back
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Set an incline bench at about 45 degrees.
Lie face down on the bench.
Let dumbbells hang below you.
Raise the dumbbells out to the sides.
Squeeze your shoulder blades together.
Lower with control for optimal results.
The bench removes momentum.
Focus purely on rear delts.
Use lighter weight for optimal results.
Great for strict form.
For general fitness, start Chest-Supported Rear Delt Fly with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Using too much weight.
Loading more weight than you can control on the Chest-Supported Rear Delt Fly often creates compensations that shift work away from your Rear shoulders. Reduce the load until each rep follows the intended path.
Lifting chest off bench.
On an upper-body pulling movement like the Chest-Supported Rear Delt Fly, this mistake can shift work away from your Rear shoulders. Keep your torso stable and guide the load through the intended pulling path.
Not squeezing at the top.
On an upper-body pulling movement like the Chest-Supported Rear Delt Fly, this mistake can shift work away from your Rear shoulders. Keep your torso stable and guide the load through the intended pulling path.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3-4 sets of 12-15 reps. Rest 60s.
12-15 reps
Example rest: 90s-2min; extend as needed
8-10 reps
Example rest: 2-3min; extend as needed
15-20 reps
Example rest: 60s; extend as needed
Use as your primary rear delt isolation, positioned after compound pulling or shoulder pressing. Pairs well with face pulls — chest-supported work for isolation, face pulls for external rotation and trap involvement. Keep weights light and reps high.
Week 1: 3x15 @ RPE 7 | Week 2: 3x15 @ RPE 8 | Week 3: 4x12 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6
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Sample workout
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Frequently Asked Questions About the Chest-Supported Rear Delt Fly
The Chest-Supported Rear Delt Fly primarily targets the Rear shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Chest-Supported Rear Delt Fly include Traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Chest-Supported Rear Delt Fly as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Chest-Supported Rear Delt Fly. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Chest-Supported Rear Delt Fly is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Chest-Supported Rear Delt Fly include: Rear Delt Fly, Reverse Pec Deck. These exercises target similar muscle groups as the Chest-Supported Rear Delt Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.