Rear Delt Fly

The essential posterior shoulder builder — develops rear delts, improves posture, and balances shoulder development

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⚡ Quick Reference

Aspect	Details
Pattern	Isolation
Primary Muscles	Rear Delts
Secondary Muscles	Mid Traps, Rhomboids
Equipment	Dumbbells, Bench (optional)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Dumbbell selection: Very light — rear delts are small muscles
   • Beginner: 5-10 lbs
   • Intermediate: 10-15 lbs
   • Advanced: 15-25 lbs
2. Hip hinge: Bend at hips until torso is 45-90° forward
   • Supported: Chest on incline bench (easier on lower back)
   • Unsupported: Free-standing bent-over position
3. Arm position: Dumbbells hanging straight down, slight elbow bend
4. Spine: Neutral back, not rounded
5. Grip: Neutral (palms facing each other)

Equipment Setup

Equipment	Setting	Notes
Dumbbells	Very light	Ego check — these are isolation
Incline bench (optional)	30-45°	Rest chest for lower back support
Mirror	Side view	Check torso angle

Setup Cue

"Hinge at hips, chest proud, arms hanging like pendulums ready to swing"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled return to start

1. Slowly lower dumbbells back to hanging position
2. Maintain elbow angle (slight bend)
3. Feel the stretch in rear delts
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds

Feel: Stretch across back of shoulders

⏸️ Bottom Position

What's happening: Full stretch at bottom

1. Dumbbells hanging straight down
2. Don't completely relax — maintain tension
3. Shoulder blades neutral (not protracted)
4. Reset for next rep

Common error here: Dropping weights too fast, losing tension

⬆️ Raising

What's happening: Horizontal abduction of shoulders

1. Raise dumbbells out to sides in arc motion
2. Lead with elbows, pinkies slightly higher than thumbs
3. Squeeze shoulder blades together at top
4. Breathing: Exhale as you raise

Tempo: 1-2 seconds (controlled)

Feel: Intense burn in rear delts, between shoulder blades

🔝 Top Position

What's happening: Peak contraction

1. Arms out to sides, parallel to floor
2. Shoulder blades squeezed together
3. Brief squeeze at top (0.5-1 second)
4. Elbows slightly higher than wrists

Key: Don't raise too high or traps take over

Key Cues

Primary Cues

• "Lead with elbows" — keeps tension on rear delts
• "Pinkies to ceiling" — slight external rotation increases rear delt activation
• "Squeeze shoulder blades together" — maximizes contraction

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-2-0	2s up, 1s pause, 2s down, no pause
Pump	1-1-3-0	1s up, 1s squeeze, 3s down
Metabolic	1-0-1-0	Fast, high reps for burn

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Deltoids	Horizontal shoulder abduction	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Mid Traps	Scapular retraction — squeeze shoulder blades	██████░░░░ 60%
Rhomboids	Assist scapular retraction	██████░░░░ 55%

Stabilizers

Muscle	Role
Lower Back	Maintains hip hinge position
Core	Prevents torso rotation

Muscle Emphasis

To maximize rear delt: Lead with elbows, pinkies slightly higher than thumbs, think "fly" not "row" To increase mid-back: Squeeze shoulder blades together hard at top, add slight pause

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using too much weight	Momentum, swinging	No rear delt isolation	Drop weight significantly
Rowing motion	Pulling back instead of out	Becomes a back exercise	Think "fly to the sides"
Rounding lower back	Lumbar flexion	Disc stress, injury risk	Neutral spine or use bench support
Raising too high	Arms go above shoulder level	Traps take over	Stop when parallel to floor
Straight arms	Locking elbows	Elbow joint stress	Keep 10-15° bend

Most Common Error

Turning this into a row — pulling back toward hips instead of out to the sides. The movement should be a "fly" motion (arc), not a "row" (straight line). If in doubt, go lighter.

Self-Check Checklist

• Weight is very light and controlled
• Moving in arc (fly), not straight line (row)
• Feeling it in rear delts, not mid-back
• Maintaining neutral spine throughout
• No swinging or momentum

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🔀 Variations

By Emphasis

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	4s lowering	More time under tension
Pause at Top	2s hold at peak	Increases contraction intensity
1.5 Reps	Full + half rep = 1	Extra work at peak contraction

Stability Variations

Variation	Change	Why
Incline Bench Supported	Chest on bench	Removes lower back, pure isolation
Seated Bent-Over	Sit, bend to knees	Stable base, lower back support
Single-Arm	One arm at a time	Focus, prevent compensation

Equipment Changes

Variation	Change	Why
Cable Fly	Cables instead of DBs	Constant tension
Reverse Pec Deck	Machine	Easiest to isolate
Band Fly	Resistance band	Home/travel option

Position Variations

Variation	Body Position	Effect
Standing Bent-Over	Free-standing hinge	Core engagement
Incline Bench	Chest on 45° bench	Lower back support
Seated	Sit, bend to thighs	Stable, lower back friendly
Lying Prone	Lie face-down on high bench	Complete isolation

Equipment Variations

Equipment	Exercise Name	Key Difference
Cable	Cable Rear Delt Fly	Constant tension, smoother
Machine	Reverse Pec Deck	Fixed path, easiest form
Bands	Band Pull-Apart	Portable, good for warmup

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	12-20	60-90s	Light	1-2
Endurance/Pump	3-5	20-30	45-60s	Very light	2-3
Posture/Health	3	15-25	60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper/Pull day	After main pulling	Back work pre-fatigues rear delts
Shoulder day	End of workout	Isolation finisher
Push day	End	Balance out front delt work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3-4x/week	3-4 sets (spread across sessions)

High Frequency Note

Rear delts are often underdeveloped and can handle high frequency. Many lifters benefit from training them 3-4x per week with moderate volume per session.

Progression Scheme

Progressive Overload

Rear delts respond well to both rep and weight progression. Prioritize form over weight — if form breaks down, you're too heavy.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Rear Delt Fly	Learning pattern, very light resistance
Incline Bench Fly	Lower back issues, need stability

Progressions (Harder)

Exercise	When Ready	Link
Cable Rear Delt Fly	Want constant tension
Single-Arm Cable Fly	Fix imbalances, advanced control

Alternatives (Same Goal, Different Movement)

Machine Options

Alternative	Equipment	Benefit
Reverse Pec Deck	Pec deck machine	Easiest to isolate, no stabilization
Cable Rear Delt Fly	Cable machine	Constant tension

Compound Alternatives

Alternative	Type	Trade-off
Face Pull	Compound	Works rear delts + rotator cuff, upper back
Band Pull-Apart	Compound	Great for posture, warmup

Home/Minimal Equipment

Alternative	Equipment
Band Rear Delt Fly	Resistance band
Prone Cobra	Bodyweight

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Strain from bent position	Use incline bench for chest support
Shoulder impingement	Potential aggravation	Keep ROM comfortable, try cables
Hamstring tightness	Difficulty maintaining position	Sit on bench, bend to knees

Stop Immediately If

• Sharp pain in shoulder or lower back
• Dizziness from bent-over position
• Numbness or tingling in arms
• Inability to maintain neutral spine

Form Safety Tips

Tip	Why
Start very light	Rear delts are small, need minimal weight
Use bench support if needed	Protects lower back
Maintain neutral spine	Prevents disc injury
Don't hold breath too long	Bent position can spike blood pressure

Safe Failure

How to safely stop a set:

1. When fatigued: Simply lower dumbbells and stand up slowly
2. If dizzy: Stop, stand up slowly (avoid head rush)
3. At failure: Drop dumbbells safely, stand up

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction	0-90°	🟡 Moderate
Scapula	Retraction	Moderate	🟢 Low
Hip	Flexion (static hold)	45-90°	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° horizontal abduction	Arm across body stretch	Shoulder mobility work
Hip	90° flexion	Touch toes	Use bench support, seated variation

Joint Health Note

If you have shoulder issues, try the cable version or reverse pec deck — the fixed path and constant tension are often more comfortable than free weights.

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❓ Common Questions

Why don't I feel this in my rear delts?

Most common reasons: (1) Too much weight, causing you to use momentum and back muscles, (2) Turning it into a row by pulling back instead of out to sides, (3) Raising too high and engaging traps. Fix: drop weight by 50%, focus on the "fly" motion (arc to sides), lead with elbows, pinkies slightly up.

Should I support my chest on a bench?

Yes, if you have lower back issues or find it hard to maintain position. The incline bench variation (chest supported at 45°) is excellent for pure rear delt isolation without lower back fatigue. It's not "easier" — it's smarter isolation.

How is this different from a row?

Rows pull the weight back toward your torso (sagittal plane). Rear delt flys move the weight out to your sides (transverse plane). Think: rows are "back and forth," flys are "side to side." The motion is an arc, not a straight line.

Can I do these standing upright?

No, that would be a lateral raise (targets side delts). The bent-over position is essential for targeting the rear delts. You need to be hinged forward so that raising the weights to your sides creates horizontal abduction at the shoulder.

How often should I train rear delts?

Rear delts are often neglected and underdeveloped. You can train them 3-4x per week if volume per session is moderate (3-4 sets). They recover quickly and respond well to frequent stimulation.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J. (2016). Shoulder muscle activation patterns — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Renaissance Periodization Shoulder Training — Tier B
• Mike Israetel Volume Landmarks — Tier B

Technique:

• Jeff Nippard Shoulder Science Explained — Tier C
• Athlean-X Rear Delt Training — Tier C

Posture & Health:

• Physical Therapy research on scapular health — Tier B
• Postural correction exercises — Tier C

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For Mo

When to recommend this exercise:

• User wants balanced shoulder development
• User has forward rounded shoulders (common with desk workers)
• User is doing pressing-focused programs (need rear delt balance)
• User wants to improve posture and shoulder health

Who should NOT do this exercise:

• Acute shoulder injury → Suggest rest, PT evaluation
• Severe lower back issues and cannot use bench support → Try Reverse Pec Deck
• Cannot maintain neutral spine → Use supported variation

Key coaching cues to emphasize:

1. "Very light weight — this is pure isolation"
2. "Fly to the sides, not row backward"
3. "Lead with elbows, pinkies slightly up"

Common issues to watch for in user feedback:

• "I feel it in my back/traps" → Too heavy, or turning it into a row
• "My lower back hurts" → Use incline bench support
• "I don't feel anything" → Drop weight 50%, focus on squeeze

Programming guidance:

• Pair with: Any pushing exercises, face pulls, lateral raises
• Avoid same day as: Not applicable — rear delts don't need much recovery
• Typical frequency: 2-4x per week

Progression signals:

• Ready to progress when: Can do 4x20 with perfect form, strong mind-muscle connection
• Regress if: Using momentum, cannot feel rear delts working

Special note: This is crucial for shoulder health and posture. Many users need MORE rear delt work than they think, especially if they do a lot of pressing or sit at a desk all day.

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Last updated: December 2024