Primary
Shoulders
Secondary
Traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
See how Rear Delt Fly could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
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.
Browse all shoulders exercises
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Rear Delt Fly could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Rear Delt Fly as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Rear Delt Fly. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Rear Delt Fly is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.