Weight Training

Rear Delt Fly exercise

An isolation exercise that targets the rear deltoids (posterior shoulders), along with the upper back muscles including the rhomboids and traps. It helps improve posture, shoulder stability, and balanced shoulder development.

Rear Delt Fly exercise demonstration

How to perform Rear Delt Fly

  1. Hold a dumbbell in each hand and stand with feet shoulder-width apart.
  2. Hinge forward at the hips until your chest is nearly parallel to the floor.
  3. Let the dumbbells hang straight down with palms facing each other.
  4. Raise the dumbbells out to the sides in a wide arc until shoulder height.
  5. Squeeze your shoulder blades together at the top.
  6. Lower the dumbbells back down with control and repeat.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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