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Shoulders

Rear Delt Fly

Beginner

An isolation move for the often-neglected rear deltoids, important for posture and shoulder health.

Target muscles

Rear Shoulders

Calories burned

~5 kcal / set

Secondary muscles

Upper Back

Equipment

Dumbbell

Goal

Muscle Gain

Sets / Reps

3 × 12-15

Benefits

  • • Improves shoulder balance and posture
  • • Reduces injury risk from underdeveloped rear delts

Step by step

  1. 1Hinge forward at the hips holding a dumbbell in each hand.
  2. 2With a slight bend in your elbows, raise your arms out to the sides.
  3. 3Squeeze your shoulder blades together at the top.
  4. 4Lower back down with control.

Breathing guide

Exhale as you raise, inhale as you lower.

Common mistakes

  • • Using momentum by rocking the torso
  • • Standing too upright, reducing the range of motion

Safety tips

  • • Keep a flat back throughout the movement.
  • • Use a light weight — this is a small muscle group.

Variations

  • • Cable rear delt fly
  • • Chest-supported rear delt fly

Related exercises

Overhead Press

4 × 6-10

Arnold Press

3 × 8-12

Lateral Raise

3 × 12-15

Front Raise

3 × 12-15