Shoulders
Seated Rear Delt Fly
The Seated 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%.
Also known as: reverse fly seated, seated rear fly
How to do it
- Sit on the end of a flat bench with a dumbbell in each hand and feet together.
- Lean forward until the chest is close to the thighs, back flat.
- Let the dumbbells hang behind the calves, palms facing each other.
- Raise the arms out to the sides with slightly bent elbows until they are level with the back.
- Lower slowly back behind the calves.
Tips
- Resting the chest near the thighs keeps the torso still.
- Keep the neck long and look at the floor.
- Reach the hands wide, not back.
Common mistakes
- Sitting up during the rep.
- Shrugging the shoulders toward the ears.
- Letting the dumbbells swing at the bottom.
Muscles worked by the Seated 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.
Seated Rear Delt Fly alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Seated Rear Delt Fly work?
Mainly the rear delts. The mid traps and rhomboids assist.
Is the Seated Rear Delt Fly good for beginners?
Yes. The Seated 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 Seated Rear Delt Fly?
For example the Chest Supported Rear Delt Fly, Incline Rear Delt Fly and Lying Rear Delt Fly. They train mostly the same muscles.
How do you make the Seated 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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