How To Do Rear Delt Flys

Rear Delt Flys Exercise

Rear Delt Flys is an effective exercise for targeting the posterior head of the shoulders, upper back and traps.

Many shoulder problems occur during pressing exercises because of strength imbalances and the posterior area is often overlooked.

Rear Delt Flys is a good solution to correct the imbalances and to build stability and mobility in the posterior area.

You can include Rear Delt Flys with a back or shoulder workout.

Rear Delt Flys How To

  • Assume a shoulder width stance and pick up a pair of dumbbells. Bend at the hips; keep a flat back position with an angle of 70 degrees.
  • Maintain a slight bend in your elbows and pull your shoulders back.
  • Raise the dumbbells outward to the side until you reach a level where your feel tension on your rear shoulders. Hold for a count of “one”.
  • Resist the weight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not use momentum to raise the weight to your sides. Initiate the raise by leading with your elbows.

You do not have to use heavy weight because the posterior head is a small muscle.

A good technique to use in order to maintain constant tension is to stop short of the dumbbells touching at the bottom position.

Variations: Lying Rear Delt Raise, Seated Bent Over Rear Delt Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Rear Delt Flys