ShouldersIsolation

Rear Delt Fly

**Muscles Worked:** Posterior deltoid, rhomboids, mid traps **Setup:** Hold a dumbbell in each hand. Hinge at hips until torso is nearly parallel to the floor. Let arms hang below your chest, palms facing. **Execution:** Raise the dumbbells out to your sides, squeezing your rear delts and upper back. Lower with control. **Breathing:** Exhale on the raise, inhale on the descent. **Tips:** - Bend elbows slightly and keep that angle fixed - Don't use momentum – controlled reps are key - Squeeze shoulder blades at the top - Try the cable version for constant tension

Difficulty
Beginner
Goal
Isolation
Equipment
Dumbbell
Source
Upgraded Training Desk
Updated
22 May 2026
Rear Delt Fly

Quick Summary

**Muscles Worked:** Posterior deltoid, rhomboids, mid traps **Setup:** Hold a dumbbell in each hand.

Hinge at hips until torso is nearly parallel to the floor.

Let arms hang below your chest, palms facing. **Execution:** Raise the dumbbells out to your sides, squeezing your rear delts and upper back.

Lower with control. **Breathing:** Exhale on the raise, inhale on the descent. **Tips:** - Bend elbows slightly and keep that angle fixed - Don't use momentum – controlled reps are key - Squeeze shoulder blades at the top - Try the cable version for constant tension

Guide Overview

**Muscles Worked:** Posterior deltoid, rhomboids, mid traps **Setup:** Hold a dumbbell in each hand. Hinge at hips until torso is nearly parallel to the floor. Let arms hang below your chest, palms facing. **Execution:** Raise the dumbbells out to your sides, squeezing your rear delts and upper back. Lower with control. **Breathing:** Exhale on the raise, inhale on the descent. **Tips:** - Bend elbows slightly and keep that angle fixed - Don't use momentum – controlled reps are key - Squeeze shoulder blades at the top - Try the cable version for constant tension

Form Checklist

  • Set your stance before the first rep
  • Control the lowering phase
  • Use a stable path of motion
  • Keep tension on the target muscle

Common Mistakes

Do not chase load if the target muscle is no longer doing the work. Reduce weight and rebuild clean reps first.

FAQ

Questions Before You Start

How should I use this guide?
Read the summary first, follow the checklist, and use the related products only where they fit your goal.

Keep Learning

Related Content

Exercise

Face Pull

**Muscles Worked:** Posterior deltoid, traps, rhomboids, external rotators **Setup:** Set a cable pulley to upper-chest height. Attach a rope handle. Step back and grip the rope with both hands, palms facing. **Execution:** Pull the rope toward your face, separating the ends and squeezing your shoulder blades together. Your hands should end beside your ears. Return with control. **Breathing:** Exhale on the pull, inhale on the return. **Tips:** - Keep elbows high – they should end at shoulder height - Focus on the squeeze, not the weight - Use this as a warm-up or finisher - Banded version works too if cables aren't available

Next Step

Build Your Plan With Upgraded

Explore more guides or shop active supplements from the admin catalog that support your training, nutrition, and recovery goals.

Shop supplementsExplore Exercises