Rear Delt Fly
The rear delt fly is a dumbbell isolation exercise targeting the posterior head of the deltoids and upper back. Performed in a hinged position, the fly motion develops shoulder balance and postural integrity.
How to do it
- Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor.
- Let the dumbbells hang straight down with a slight bend in your elbows.
- Raise both arms out to the sides in a wide arc until they are parallel to the floor.
- Squeeze your rear delts and rhomboids at the top.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Hinge at your hips with a flat back before you lift.
- Keep a soft, steady bend in your elbows throughout.
- Lead with your elbows as you lift the dumbbells wide.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weights slowly with control.
Breathing: Exhale as you raise the dumbbells out to the sides, and inhale as you lower them back to the starting position.
Common mistakes
- Using too much momentum by swinging the torso, which takes the work away from your rear delts.
- Bending and straightening the arms during the lift, which turns the exercise into a rowing or arm movement.
- Shrugging your shoulders up toward your ears, which shifts the tension into your upper traps instead of your back.
- Looking straight ahead instead of down at the floor, which strains your neck.
Muscles worked
Primary: delts. Secondary: rhomboids, traps, biceps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 10-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler option or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I feel this in my lower back instead of my shoulders?
That usually means your torso is rising up too high or your lower back is rounding. Brace your core and make sure you are hinged properly at the hips.
How heavy should the dumbbells be?
Start much lighter than you think you need. The rear delts are small muscles, and proper form matters far more than heavy weight here.
Can I do this exercise seated?
Yes, sitting on the edge of a bench with your chest resting against your thighs is a great way to take the stress off your lower back.
How often can I include rear delt flyes in my routine?
You can safely perform them 2 to 3 times a week with at least a day of rest in between upper body sessions.