Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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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.
Recommendation: 3-4 sets of 12-15 reps. Rest 60s.
12-15 reps
Rest 90s-2min
8-10 reps
Rest 2-3min
15-20 reps
Rest 60s
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.
Yes, the Chest-Supported Rear Delt Fly is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Start with lighter weights to master proper form before progressing.
For the Chest-Supported Rear Delt Fly, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Chest-Supported Rear Delt Fly can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
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.