Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Preview a first week that includes Rear Delt Fly
MySetPlan shows you when to use Rear Delt Fly, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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Also targets: traps, Back
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Bend over at the hips, keeping your back flat.
Let dumbbells hang below you with palms facing each other.
Raise the dumbbells out to the sides.
Squeeze your shoulder blades together.
Lower with control for optimal results.
Keep a slight bend in your elbows.
Focus on squeezing the rear delts.
Don't use momentum for optimal results.
Keep your back flat.
Use lighter weight for proper form.
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.
Using too much weight.
Loading more weight than you can control on the Rear Delt Fly often creates compensations that shift work away from your Rear shoulders (posterior deltoid). Reduce the load until each rep follows the intended path.
Rounding the back for optimal results.
Changing your back position during the Rear Delt Fly can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Raising too high and using traps.
On an upper-body pulling movement like the Rear Delt Fly, this mistake can shift work away from your Rear shoulders (posterior deltoid). 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 Rear Delt Fly, this mistake can shift work away from your Rear shoulders (posterior deltoid). Keep your torso stable and guide the load through the intended pulling path.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Rear Delt Fly inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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.
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Rear Delt Fly
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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.