Rear Delt Fly
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Rear Delt Fly is a isolation pulling movement that primarily targets your shoulders. Use for rear delt development and posture.
Everything You Need to Know About the Rear Delt Fly
The Rear Delt Fly is a good for beginners exercise that targets your Rear shoulders (posterior deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rear delt development and posture. 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 Rear Delt Fly work?
Primary
Secondary
Stabilizers
Step-by-step: Rear Delt Fly
- 1
Bend over at the hips, keeping your back flat.
- 2
Let dumbbells hang below you with palms facing each other.
- 3
Raise the dumbbells out to the sides.
- 4
Squeeze your shoulder blades together.
- 5
Lower with control for optimal results.
- 6
Keep a slight bend in your elbows.
What are the best tips for the Rear Delt Fly?
Focus on squeezing the rear delts.
Don't use momentum for optimal results.
Keep your back flat.
Use lighter weight for proper form.
Mistakes to watch for on the Rear Delt Fly
Using too much weight.
Loading more weight than you can control on the Rear Delt Fly forces compensatory movement patterns that bypass your Rear shoulders (posterior deltoid). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rounding the back for optimal results.
A compromised back position during the Rear Delt Fly puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Raising too high and using traps.
On pulling movements like the Rear Delt Fly, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Not squeezing at the top.
On pulling movements like the Rear Delt Fly, this mistake typically means your arms are doing work that should come from your Rear shoulders (posterior deltoid). Initiate every rep by engaging your Rear shoulders (posterior deltoid) first, then let your arms follow.
Who should do the Rear Delt Fly?
All fitness levels looking to build strength and muscle definition.
How to Program the 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 Rear Delt Fly?
Other Variations
- Seated Rear Delt Fly
- Cable Rear Delt Fly
- Machine Rear Delt Fly
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Rear Delt Fly — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Keep your back flat.
- Use appropriate weight.