Rear Delt Fly
Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Rear Delt Fly
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Rear delt flyes isolate the posterior deltoid through horizontal abduction—raising your arms out to the sides while bent over. This neglected muscle improves posture and balances all the pressing most programs include. Essential for complete shoulder development.
When to use it
Use for rear delt development and posture.
Who it's for
All fitness levels looking to build strength and muscle definition.
Hinge forward until your torso is close to parallel with the floor. Let dumbbells hang, then raise them out to your sides while squeezing your shoulder blades together. Keep a slight elbow bend—do not row.
What muscles does the Rear Delt Fly work?
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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.
When to Use the Rear Delt Fly
Include rear delt flyes on every push or shoulder day. They do not interfere with pressing and can be trained frequently. Place them after pressing movements. Light weight with strict form beats heavy swinging.
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
Frequently Asked Questions About the Rear Delt Fly
The Rear Delt Fly primarily targets the Rear shoulders (posterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Rear Delt Fly include Traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
Yes, the Rear Delt Fly is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the 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 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 Rear Delt Fly include: Face Pull, Reverse Pec Deck. These exercises target similar muscle groups as the Rear Delt Fly and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep your back flat.
- Use appropriate weight.