Shoulders
Lying Rear Delt Fly
The Lying Rear Delt Fly is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 49%, mid traps 14% and rhomboids 12%.
How to do it
- Lie face down on a flat bench with a dumbbell in each hand.
- Position the shoulders just past the end of the bench or keep the arms hanging off the sides.
- Let the arms hang straight down, palms facing each other.
- Raise both arms out to the sides with slightly bent elbows until they are level with the bench.
- Lower slowly until the arms hang straight down again.
Tips
- Lying flat removes all body swing, so light weights are enough.
- Keep the head neutral, forehead or chin just over the edge.
- Lead with the elbows.
Common mistakes
- Lifting the head and chest to help the arms up.
- Shrugging the shoulders.
- Letting the dumbbells drop quickly.
Muscles worked by the Lying Rear Delt Fly
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge adds back and hamstring work. A pad or bench removes the hinge. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.
Lying Rear Delt Fly alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying Rear Delt Fly work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Lying Rear Delt Fly good for beginners?
Yes. The Lying Rear Delt Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lying Rear Delt Fly?
For example the Chest Supported Rear Delt Fly, Incline Rear Delt Fly and Seated Rear Delt Fly. They train mostly the same muscles.
How do you make the Lying Rear Delt Fly harder?
Add weight or reps, or move on to the Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover.
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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