← EXERCISE LIBRARYStrength
Rear-Delt Fly
A bent-over fly targeting the rear delt and the muscles between the shoulder blades. Light, high-rep work at 15-20 to offset the pressing volume most programmes carry.
- 01Sit on the end of a bench and hinge forward until the chest is near the thighs.
- 02Hold a light dumbbell in each hand hanging below the shoulders.
- 03Set a soft bend in the elbows and keep it fixed.
- 04Raise the arms out to the sides until they are level with the shoulders.
- 05Lower under control without letting the dumbbells swing.
- 01Pinkies lead, thumbs follow.
- 02Squeeze between the shoulder blades.
- 03Keep the neck long and relaxed.
- 01Rowing instead of flying — the elbows bend, the lats take over, and the rear delt is skipped.
- 02Jerking the torso upright each rep — the hip extensors move the weight rather than the shoulder.
- 03Going heavy — the rear delt is small, and load beyond its capacity simply recruits everything else.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.