Rear Delt Fly

The rear delt fly is an exercise that targets the posterior deltoids, which are the muscles located at the back of your shoulders. It’s a great movement for improving shoulder strength and posture. Here’s how you can perform it:

How to Perform a Rear Delt Fly

1. Positioning:

• Stand with your feet shoulder-width apart or sit on a bench.
• Hold a dumbbell in each hand with a neutral grip (palms facing each other).

1. Body Setup:

• Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
• Lean forward so your torso is almost parallel to the ground.

1. Execution:

• With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
• Squeeze your shoulder blades together at the top of the movement.

1. Return:

• Slowly lower the dumbbells back to the starting position with control.

1. Repetitions:

• Perform 8-12 reps for 3 sets, depending on your fitness level.

Tips for Success

• Control: Focus on controlled movements to engage the rear delts effectively.
• Weight: Start with lighter weights to maintain proper form.
• Breathing: Exhale as you lift the weights and inhale as you lower them.

Benefits

• Enhances shoulder strength and stability.
• Improves posture by counteracting forward shoulder rounding.
• Complements other upper body exercises for balanced muscle development.

Incorporating rear delt flys into your routine can help build well-rounded shoulders and improve overall upper body aesthetics.