How to do a Rear Delt Fly
The bent-over rear delt fly is a dumbbell isolation exercise performed with your torso hinged forward. It trains the rear deltoids along with the upper-back muscles that pull your shoulder blades together. It is a great choice for anyone who presses a lot and wants balanced, healthy-looking shoulders and better posture.
- Primary muscles
- Rear delts (posterior deltoid)
- Also works
- Rhomboids, Middle traps (trapezius), Rotator cuff (infraspinatus, teres minor)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand with your feet about hip-width apart, holding a light dumbbell in each hand.
- Push your hips back and hinge forward until your torso is close to parallel with the floor, keeping your spine neutral and knees softly bent.
- Let the dumbbells hang under your shoulders with your palms facing each other and a slight bend in your elbows.
- Raise the dumbbells out to your sides in a wide arc until your arms line up with your torso.
- Squeeze the backs of your shoulders and briefly draw your shoulder blades together at the top.
- Lower the weights back under your chest slowly while holding the hinge position.
Coaching cues
- Lead the motion with your elbows and imagine spreading your arms like wings.
- Keep your neck long and your eyes on the floor a few feet in front of you.
- Go light; the rear delts are small and easily taken over by the traps and lower back.
Common mistakes
Standing up during the set
Hold your hinge angle fixed so the work stays on the rear delts instead of the traps.
Rounding the lower back
Brace your core and keep a neutral spine, or rest your forehead on an incline bench for support.
Using momentum
Reduce the weight and pause briefly at the top of each rep.
Sets and reps
Strength
3–4 sets of 8–10 reps
Muscle growth
3–4 sets of 12–15 reps
Endurance
2–3 sets of 20–25 reps
Alternatives
FAQ
Do rear delt flyes help with posture?
They strengthen the muscles that pull your shoulders back, which can support a more upright posture when combined with overall training. They work best as part of a balanced push-pull program.
Can I do rear delt flyes seated?
Yes. Sitting on the edge of a bench and leaning your chest toward your thighs reduces the load on your lower back while still targeting the rear delts.
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