How To Do A Rear Delt Fly

The rear delt fly, also called the reverse fly, is a dumbbell exercise where you hinge forward and raise your arms out to the sides. It targets the rear delts, the muscles on the back of the shoulders, along with the upper back muscles that pull the shoulder blades together.

These muscles are often underdeveloped compared to the chest and front shoulders. Training them helps posture, balances out pressing exercises and rounds out the look of the shoulders.

Rear Delt Fly Quick Facts

Primary Muscles	Rear delts
Secondary Muscles	Rhomboids, middle traps, rotator cuff
Equipment	A pair of light dumbbells
Level	Beginner
Sets And Reps	3 sets of 12-20 reps

How To Do A Rear Delt Fly

1. Hold a light dumbbell in each hand and stand with your feet hip-width apart.
2. Hinge at your hips with soft knees until your torso is close to parallel with the floor.
3. Let the dumbbells hang below your shoulders with your palms facing each other.
4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are level with your body.
5. Squeeze your upper back briefly at the top.
6. Lower the dumbbells slowly and repeat.

Rear Delt Fly Form Tips

• Use light weights. The rear delts are small muscles.
• Lead with your elbows and think about pushing the weights out to the walls.
• Keep your neck neutral and look at the floor a little in front of you.
• If your lower back tires, do the exercise chest-down on an incline bench.

Common Mistakes To Avoid

• Using momentum. Swinging the torso up to lift the weights takes the delts out of it.
• Squeezing the shoulder blades too hard. Too much squeeze shifts work from the rear delts to the mid-back.
• Bending the elbows too much. That turns the movement into a row.
• Rounding the back. Hold a flat back throughout the hinge.

Muscles Worked

The rear delts pull the arms out and back. The rhomboids and middle traps help move the shoulder blades, and the rotator cuff stabilizes the shoulder joint.

Rear Delt Fly Variations

• Face Pull: A cable exercise that hits the rear delts and rotator cuff.
• Chest-Supported Rear Delt Fly: Removes lower back demand.
• Cable Rear Delt Fly: Constant tension through the range.
• Reverse Pec Deck: A machine version.
• Chest Supported Row: A heavier upper-back pull.

How Many Sets And Reps Should You Do?

Start with 3 sets of 12-20 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Rear Delt Flys At Home

Light dumbbells and an adjustable bench are all you need. The bench lets you do chest-supported reps to take your lower back out of it. For a closer look, read our guide to the best adjustable dumbbells.

Frequently Asked Questions

What Muscles Does The Rear Delt Fly Work?

Mainly the rear delts, with help from the rhomboids and middle traps.

How Heavy Should Rear Delt Flies Be?

Light enough to raise without swinging for 12-20 reps. Most people use 5-20 pounds.

Is The Rear Delt Fly Good For Posture?

Strengthening the upper back and rear shoulders is often recommended to support an upright posture, especially if you do a lot of pressing.

More Exercise Guides

• How To Do An Arnold Press
• How To Do A Chest Supported Row
• How To Do A Dumbbell Pullover
• How To Do A Dumbbell Row
• How To Do A Dumbbell Shoulder Press
• How To Do An Incline Dumbbell Press

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.