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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, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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