Rear Delt Fly Exercise

The rear delt fly exercise has its origins in bodybuilding and strength training as a way to isolate and target the posterior deltoids (rear shoulders), a muscle group that can often be underdeveloped compared to the anterior deltoids. It became a popular exercise in the 1970s and 1980s as the focus on balanced shoulder development and posture improved. Today, the rear delt fly is widely used in bodybuilding, rehabilitation, and functional fitness routines for shoulder stability, postural correction, and preventing injury due to overemphasis on pressing movements.

Purpose: Strengthens and develops the posterior deltoid (rear shoulder) and upper back muscles. It plays a crucial role in improving posture, shoulder stability, and muscle balance, particularly for those who engage in a lot of pressing movements.

Targeted Areas: Posterior deltoids

Instructions:

1. Sit on a bench or stand with feet shoulder-width apart, holding a dumbbell in each hand. If standing, hinge slightly at the hips while maintaining a flat back.

2. With a slight bend in your elbows, hold the dumbbells in front of you with palms facing inward.

3. Raise the dumbbells out to the sides with elbows slightly bent, squeezing the shoulder blades together at the top.

4. Slowly return to the starting position in a controlled motion.

5. Perform 8-10 repetitions for 2-3 sets.

   
   

Tips:

• Keep a slight bend in the elbows to avoid overextending the arms, which could stress the shoulder joints.

• Engage the core and maintain a neutral spine to reduce strain on the lower back.

• Use light to moderate weights to avoid using momentum, focusing on muscle contraction rather than lifting heavy.

• Perform the movement slowly and controlled to maximize the effectiveness of the exercise.

Who Should Do Rear Delt Flys:

• Bodybuilders and Strength Trainers – Essential for those looking to develop balanced shoulder muscles, particularly the posterior deltoids, which are often undertrained.

• Athletes Requiring Shoulder Stability – Great for sports like swimming, tennis, and throwing where shoulder health and muscle balance are crucial.

• Individuals with Poor Posture – Helps strengthen the upper back and rear shoulders, which can improve postural alignment and reduce the risk of shoulder injuries.

• People Looking to Prevent Shoulder Injuries – Strengthening the rear delts can help support the rotator cuff and reduce strain on the shoulders.

Who Shouldn’t Do Rear Delt Flys:

• Those with Shoulder Injuries or Pain – If you have existing rotator cuff injuries, impingements, or shoulder pain, this exercise might aggravate your condition, especially if performed with improper form or excessive weight.

• People with Limited Shoulder Mobility – If overhead or outstretched shoulder movements cause discomfort or strain, performing this exercise may be challenging.

• Beginners Lacking Control or Strength – If you have limited shoulder stability or control, the movement can be difficult to perform correctly, which may lead to poor form and potential injury. It’s better to start with lighter weights or other shoulder exercises.

• Those with Lower Back Pain – If you tend to arch your back when bending over to perform the movement, it can increase the strain on your lower back. Modify the range of motion or use lighter weights to maintain proper posture.

• If It Causes Pain: If in doubt, if it causes pain, don't do it.