Rear Delt Fly
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by standing with your feet hip-width apart and knees slightly bent for stability. Holding a dumbbell in each hand, hinge forward from your hips until your torso is almost parallel to the floor, keeping your back straight and neck neutral. Your arms should hang directly down from your shoulders with the dumbbells close together, palms facing each other and a slight bend in the elbows. Leading with your elbows, raise both dumbbells out to the sides, squeezing your shoulder blades together. The movement should be reminiscent of a bird spreading its wings. At the top of the movement, your arms should be in line with your shoulders, creating a T-shape with your body. Slowly lower the dumbbells back to the starting position.
Common Mistakes
Avoid using momentum to swing the weights, as this will reduce the effectiveness of the exercise and increase the risk of injury. Ensure that your arms are raising to the sides rather than to the front or back. The movement should come primarily from the shoulders, not the arms. Additionally, it's crucial to keep the elbows slightly bent throughout to prevent straining the joint.
Breathing
Inhale at the starting position and exhale as you lift the dumbbells to the sides. Inhale again as you lower the weights back down. This exercise is particularly effective for targeting and strengthening the rear deltoids, providing a balanced shoulder development.
Muscle Focus
Primary Muscles
Traps, Rhomboids, Rear Shoulders, Erector Spinae
Secondary Muscles
Teres Major, Teres Minor, Infraspinatus
Tertiary Muscles
Latissimus Dorsi, Lower Back, Lower Body