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Exercise guide
Rear Delt Fly
An isolation movement targeting the posterior deltoids and upper back.
What this exercise works
- Muscles
- posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Hold dumbbells and hinge forward at the hips.
- With a slight bend in elbows, raise the dumbbells out to the sides.
- Squeeze your shoulder blades at the top.
- Lower with control.
- Repeat.
Technique cues and common mistakes
- Choose a light weight to keep the movement strict.
- Avoid using momentum from the torso to swing the weights up.
- Lead with your elbows rather than your hands.