Rear Flyes
Rear flyes are a dumbbell exercise targeting the rhomboids and posterior deltoids. Performed in a hinged position, the outward arc of the arms effectively activates the upper back and rear shoulder muscles, improving posture and shoulder health.
How to do it
- Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the ground.
- Let the dumbbells hang in front of you with a slight bend in your elbows.
- Raise both arms out to the sides simultaneously, squeezing your shoulder blades together at the top.
- Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Hinge forward at the hips with a flat back.
- Maintain a slight, steady bend in your elbows.
- Lead with your elbows as you lift the dumbbells.
- Squeeze your shoulder blades together at the top.
Breathing: Exhale as you lift the dumbbells outward, and inhale as you slowly lower them back down.
Common mistakes
- Using too much weight causes you to use momentum instead of your upper back muscles.
- Rounding the lower back places unnecessary stress on your spine instead of targeting the rhomboids.
- Straightening your arms completely shifts tension away from the rear shoulders and upper back.
Muscles worked
Primary: rhomboids. Secondary: traps, rear delts, lats.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulder joints, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working the muscles between your shoulder blades and the back of your shoulders. If you feel it mostly in your lower back, your torso might be too upright or your back might be rounding.
How heavy should the dumbbells be?
Start much lighter than you think you need. Rear flyes target smaller muscle groups in the upper back, so light weights allow you to maintain proper form without swinging.
Can I do rear flyes if I sit at a desk all day?
Yes, they are great for countering rounded shoulders from desk work, provided you keep your movements controlled and pain-free.