Chest-Supported Rear Delt Fly
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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An isolation exercise that lets you focus on one muscle group, the Chest-Supported Rear Delt Fly targets your shoulders through a pulling movement pattern. Use for strict rear delt work.
Everything You Need to Know About the Chest-Supported Rear Delt Fly
The Chest-Supported Rear Delt Fly is a good for beginners exercise that targets your Rear shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for strict rear delt work. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Chest-Supported Rear Delt Fly work?
Primary
Secondary
Stabilizers
Step-by-step: Chest-Supported Rear Delt Fly
- 1
Set an incline bench at about 45 degrees.
- 2
Lie face down on the bench.
- 3
Let dumbbells hang below you.
- 4
Raise the dumbbells out to the sides.
- 5
Squeeze your shoulder blades together.
- 6
Lower with control for optimal results.
What are the best tips for the Chest-Supported Rear Delt Fly?
The bench removes momentum.
Focus purely on rear delts.
Use lighter weight for optimal results.
Great for strict form.
Mistakes to watch for on the Chest-Supported Rear Delt Fly
Using too much weight.
Loading more weight than you can control on the Chest-Supported Rear Delt Fly forces compensatory movement patterns that bypass your Rear shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Lifting chest off bench.
On pulling movements like the Chest-Supported Rear Delt Fly, this mistake typically means your arms are doing work that should come from your Rear shoulders. Initiate every rep by engaging your Rear shoulders first, then let your arms follow.
Not squeezing at the top.
On pulling movements like the Chest-Supported Rear Delt Fly, this mistake typically means your arms are doing work that should come from your Rear shoulders. Initiate every rep by engaging your Rear shoulders first, then let your arms follow.
Who should do the Chest-Supported Rear Delt Fly?
All fitness levels looking to build strength and muscle definition.
How to Program the Chest-Supported Rear Delt Fly
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Chest-Supported Rear Delt Fly?
Other Variations
- Single-Arm Chest-Supported Fly
This Exercise Is in Your Plan
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Safety Notes
- Stay on the bench.
- Use appropriate weight.