What is Rear Delt Fly?
The rear delt fly is a shoulder isolation exercise targeting the often-neglected posterior deltoids. Performed bent-over with dumbbells or cables, it improves shoulder balance and posture.
Proper Rear Delt Fly Form
Step-by-Step Instructions
- Stand with feet shoulder-width apart, knees slightly bent
- Hinge at hips to 45° forward lean
- Hold dumbbells with palms facing each other
- Raise arms sideways to shoulder height
- Squeeze shoulder blades at top position
- Lower slowly with control
Pro Tip: Imagine squeezing a pencil between your shoulder blades at peak contraction.
Top 3 Benefits
- Strengthens posterior shoulder muscles
- Counters hunched posture from desk work
- Improves shoulder joint stability
A 2022 ACE study found rear delt flys activate posterior delts 40% more than bent-over rows.
Most Common Mistakes (With Fixes)
Mistake #1: Using Too Much Weight
Fix: Use 5-10lb dumbbells to maintain strict form
Mistake #2: Shrugging Shoulders
Fix: Keep neck relaxed and scapula depressed
Mistake #3: Swinging Body Momentum
Fix: Reduce range of motion and pause at top
Rear Delt Fly FAQs
Should I go heavy on rear delt flys?
No. The rear delts respond best to 12-15 reps with lighter weights and controlled tempo.
Cable vs dumbbell rear flys?
Cables provide constant tension, while dumbbells allow greater stretch at bottom. Alternate between both.
Can I do rear delt flys every day?
Limit to 2-3x weekly. The posterior delts need 48hrs recovery between sessions (per Sports Medicine journal).
Safety Tips
- Maintain neutral spine alignment
- Avoid locking elbows at top
- Start seated if lower back fatigues
