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All shoulders exercisesShoulders · Home

Rear Delt Fly

Bent-over reverse fly builds the often-neglected rear delts.

BeginnerDumbbells3 × 12–15
Rear Delt Fly demonstration thumbnail — The PERFECT Dumbbell Rear Delt Fly Form ✅
Rear deltsDumbbells

Rear Delt Fly

Demo · Eric Roberts

Verified Rear Delt Fly demonstration by Eric Roberts. Click to play.

How to do the Rear Delt Fly

  1. 1Torso ~45°
  2. 2Squeeze shoulder blades at top
  3. 3No swinging

Benefits of the Rear Delt Fly

  • Builds strength and size in the rear delts through a deep, loaded stretch
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services