Rear Delt Fly tutorial
The bent-over rear delt fly is an isolation exercise performed while hinged forward that targets the rear delts and upper back. Strengthening this area improves shoulder balance and posture and helps prevent injury, making it well suited to intermediate lifters.
How to perform
- Hold the dumbbells, bend your knees slightly, and hinge forward until your torso is nearly parallel to the floor.
- Keep your back flat and let the dumbbells hang under your chest with palms facing each other.
- Bend your elbows slightly and keep that angle fixed.
- Raise the dumbbells out to the sides until your arms are level with your body.
- Squeeze your shoulder blades slightly at the top and pause briefly.
- Lower the dumbbells slowly back under your chest.
Breathing: Exhale as you raise the dumbbells and inhale as you lower them.
Key tips
- Lead from the rear delts and sweep the arms out wide, not back.
- Keep your neck in line with your spine.
- Choose light weights so your torso stays still.
Common mistakes
- Raising the torso and swinging the weights.
- Over-squeezing the shoulder blades, turning it into a row.
- Rounding the back in the bent-over position.
Safety: People with lower-back pain can perform it chest-supported on an incline bench or use a reverse pec deck machine.
ShouldersPrimary muscle
DumbbellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
