Rear Delt Flye
Also known as: Reverse Flye · Bent-Over Lateral Raise
Direct rear-delt work: the head of the shoulder almost everyone neglects and everyone needs.
- Primary
- Posterior deltoid
- Secondary
- Rhomboids, Middle trapezius
- Equipment
- Dumbbell
- Type
- Isolation
- Level
- Beginner
How to do it
Set up
- Hinge forward at the hips until your torso is close to parallel with the floor, or lie chest-down on an incline bench.
- Hold a light dumbbell in each hand, arms hanging, palms facing each other.
- Soft bend in the elbows, held constant.
Perform the rep
- Raise the dumbbells out to the sides in a wide arc.
- Lead with your elbows, not your hands.
- Stop when your arms are level with your torso.
- Lower slowly under control.
Common mistakes
-
Using far too much weight
The rear delt is small. Heavy dumbbells turn this into a jerky row driven by the traps and lower back.
-
Squeezing the shoulder blades together
That recruits the rhomboids and takes work away from the rear delt. Let the shoulder blades stay relatively still and move at the shoulder joint.
-
Swinging upright to start each rep
If your torso rises as you lift, you are using momentum. Chest-supported on an incline bench removes the temptation entirely.
How to programme it
Go lighter than feels right and focus on the contraction. This is a feel exercise, not a load exercise.
Variations
- Chest-supported incline rear delt flye: strictest version
- Cable rear delt flye: constant tension
- Reverse pec deck: most stable, easiest to overload
Frequently asked questions
Why can I not feel my rear delts?
Almost always too much weight, or squeezing the shoulder blades so the rhomboids take over. Halve the load, lie chest-down on an incline bench, and think about moving your upper arm rather than lifting the dumbbell.