Shoulders
Rear Delt Fly
The Rear Delt Fly is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 47%, mid traps 13% and rhomboids 11%.
Also known as: bent over dumbbell rear delt fly, reverse fly
How to do it
- Stand with a dumbbell in each hand, feet hip-width.
- Hinge at the hips with soft knees until the torso is close to parallel with the floor, back flat.
- Let the dumbbells hang under the chest, palms facing each other.
- Raise the arms out to the sides in a wide arc until they are level with the back.
- Lower slowly to the start without letting the torso rise.
Tips
- Keep a fixed, slight bend in the elbows throughout.
- Reach the hands out to the sides as far as possible.
- Brace the stomach to hold the hinge.
Common mistakes
- Rounding the back in the hinge.
- Using the legs and torso to swing the weights.
- Turning it into a row by bending the elbows.
Muscles worked by the 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. 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.
Rear Delt Fly alternatives
Same equipment
Different equipment
- Bent Over Cable Rear Delt Fly
- Cable Rear Delt Fly
- Cable Rear Delt Fly (Cuff)
- Single Arm Cable Rear Delt Fly
Make it harder
- Bent Over Cable Rear Delt Fly
- Rear Delt Swing
- Cable Rear Delt Fly (Cuff)
- Single Arm Cable Rear Delt Fly
Similar exercises
Frequently asked questions
What muscles does the Rear Delt Fly work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Rear Delt Fly good for beginners?
Yes. The 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 Rear Delt Fly?
For example the Bent Over Cable Rear Delt Fly, Cable Rear Delt Fly and Cable Rear Delt Fly (Cuff). They train mostly the same muscles, some with different equipment.
How do you make the Rear Delt Fly harder?
Add weight or reps, or move on to the Bent Over Cable Rear Delt Fly and Rear Delt Swing.
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
Log your sets in Zulta
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