Rear delt fly
Rear delts . Rhomboids . Traps
Hinge forward, raise the dumbbells out to the sides.
Use in a programExercise profile
Best forMuscle growthPosture
Effectiveness★★★☆☆ 3/5
EquipmentDumbbells, Bench
Also worksRear delts, Rhomboids, Traps
Recommended3 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Targets the rear delts and upper back for balanced shoulders.
- Setup
- Bend at the hips, flat back, dumbbells hanging down.
- Common mistakes
- Using momentum or letting the back round.
- Easier
- Sit on a bench and lean over to support the torso.
- Harder
- Pause at the top or add weight.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s