Bent-Over Rear Delt Fly
Isolates the back of the shoulder, which most pressing-heavy programs under-train.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
How to do the bent-over rear delt fly
- 1Hold light dumbbells and hinge forward until your torso is nearly parallel to the floor.
- 2Let the arms hang below your chest, palms facing each other, elbows softly bent.
- 3Raise the arms out to the sides until they line up with your shoulders.
- 4Lower slowly.
When to pick it: Pick it for balanced, healthy shoulders, for 12–20 controlled reps.
Form cues
- Reach wide, not back
- Pinkies slightly up
- Neck long
Common mistakes
- Rowing with the elbows instead of flying
- Standing up as you lift
- Going heavy
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
