Rear Delt Flyes
Hinge at hips, back neutral, dumbbells hang, elbows softly bent. Raise arms out and slightly back to shoulder height without shrugging; squeeze rear delts, pause, then lower slowly for control and posture.
Updated
Primary muscles: Rear Delts. Supporting muscles: Rhomboids. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Hinge forward with a flat back and a dumbbell in each hand below the shoulders.
- Brace the core and keep the shoulders pulled down away from your ears.
- Raise the dumbbells out to the sides with a soft elbow bend.
- Stop when the arms reach shoulder height with the thumbs slightly down.
- Squeeze the rear delts briefly at the top.
- Lower under control without rolling the shoulders forward.
Watch for
- Using momentum to swing the weight up.
- Shrugging the traps to lift higher.
- Bending and straightening the elbows like a row.
Breathing
Exhale as you raise, inhale as you lower.
Tip
Use a load you can move purely from the rear delts; this is not a back lift.
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